Daily Calorie Requirement Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and get a personalised calorie target based on your activity level and goals.
Educational estimator only - not medical advice.
Maintaining current weight based on your activity level
Enter your details above to calculate your daily calorie requirement.
Your BMR (Mifflin-St Jeor) is first calculated from your weight, height, age, and sex. It is then multiplied by an activity factor to give your Total Daily Energy Expenditure (TDEE):
Your calorie target is then adjusted based on your goal:
Safe weight loss rate for people with diabetes: A deficit of 500 kcal/day produces approximately 0.5 kg loss per week - widely considered the safest rate for preserving muscle mass and maintaining stable blood glucose. Larger deficits can cause hypoglycaemia risk in people on insulin or sulfonylureas.
Macronutrient split shown is a general starting guideline (45% carbs / 25% protein / 30% fat). For people with diabetes, a lower-carbohydrate approach (e.g. 20-35% carbs) may be beneficial - discuss individualised targets with your dietitian.
These are estimates. Real energy needs vary based on medications, metabolic adaptations, activity type, and other factors.
How to build daily routines that support weight management and blood glucose stability - including meal timing, portion strategies, and the role of exercise in your energy equation. Covered in depth in FOD Starter Chapter 13.
FOD Starter: Ch 13 - Building Your Daily RoutineCalorie and macronutrient figures are estimates. Individual needs vary based on metabolic health, medications (including insulin), activity type, and medical conditions. People with diabetes should work with a registered dietitian or certified diabetes care and education specialist before significantly changing calorie or carbohydrate intake.