{"id":2543,"date":"2026-03-01T01:11:09","date_gmt":"2026-02-28T23:11:09","guid":{"rendered":"https:\/\/bio-me.bio\/?page_id=2543"},"modified":"2026-03-06T19:45:52","modified_gmt":"2026-03-06T17:45:52","slug":"daily-calorie-needs-calculator-tdee","status":"publish","type":"page","link":"https:\/\/bio-me.bio\/?page_id=2543","title":{"rendered":"Daily Calorie Needs Calculator (TDEE)"},"content":{"rendered":"\n<div class=\"eco-tool wp-block-group\" id=\"eco-tool-tdee-4a0c2\">\n  <div class=\"eco-tool__header\">\n    <h2 class=\"eco-tool__title\">Daily Calorie Needs Calculator (TDEE)<\/h2>\n    <p class=\"eco-tool__lead\">\n      Estimate your daily calorie needs using BMR and activity level (informational tool, not medical advice).\n    <\/p>\n  <\/div>\n\n  <form class=\"eco-tool__form\" id=\"eco-tdee-form-4a0c2\" novalidate>\n    <div class=\"eco-tool__grid3\">\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-tdee-sex-4a0c2\">Sex<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-tdee-sex-4a0c2\">\n          <option value=\"male\" selected>Male<\/option>\n          <option value=\"female\">Female<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Used for BMR estimate.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-tdee-age-4a0c2\">Age (years)<\/label>\n        <input class=\"eco-tool__input\" id=\"eco-tdee-age-4a0c2\" type=\"number\" min=\"10\" max=\"120\" step=\"1\" value=\"30\" inputmode=\"numeric\" \/>\n        <div class=\"eco-tool__hint\">Typical range: 10\u2013120.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-tdee-height-4a0c2\">Height (cm)<\/label>\n        <input class=\"eco-tool__input\" id=\"eco-tdee-height-4a0c2\" type=\"number\" min=\"80\" max=\"250\" step=\"0.1\" value=\"175\" inputmode=\"decimal\" \/>\n        <div class=\"eco-tool__hint\">Enter height in centimeters.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-tdee-weight-4a0c2\">Weight (kg)<\/label>\n        <input class=\"eco-tool__input\" id=\"eco-tdee-weight-4a0c2\" type=\"number\" min=\"20\" max=\"400\" step=\"0.1\" value=\"70\" inputmode=\"decimal\" \/>\n        <div class=\"eco-tool__hint\">Enter weight in kilograms.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-tdee-activity-4a0c2\">Activity level<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-tdee-activity-4a0c2\">\n          <option value=\"1.2\" selected>Sedentary (little exercise)<\/option>\n          <option value=\"1.375\">Light (1\u20133 days\/week)<\/option>\n          <option value=\"1.55\">Moderate (3\u20135 days\/week)<\/option>\n          <option value=\"1.725\">Active (6\u20137 days\/week)<\/option>\n          <option value=\"1.9\">Very active (physical job)<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Used to estimate total daily energy (TDEE).<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-tdee-goal-4a0c2\">Goal<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-tdee-goal-4a0c2\">\n          <option value=\"maintain\" selected>Maintain<\/option>\n          <option value=\"lose\">Lose weight (\u221215%)<\/option>\n          <option value=\"gain\">Gain weight (+15%)<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Simple adjustment from TDEE.<\/div>\n      <\/div>\n\n    <\/div>\n\n    <div class=\"eco-tool__actions\">\n      <button type=\"button\" class=\"wp-element-button eco-tool__btn\" id=\"eco-tdee-calc-4a0c2\">Calculate<\/button>\n      <button type=\"button\" class=\"wp-element-button eco-tool__btn eco-tool__btn--ghost\" id=\"eco-tdee-reset-4a0c2\">Reset<\/button>\n      <div class=\"eco-tool__error\" id=\"eco-tdee-error-4a0c2\" aria-live=\"polite\"><\/div>\n    <\/div>\n  <\/form>\n\n  <div class=\"eco-tool__result\" id=\"eco-tdee-result-4a0c2\" hidden>\n    <h3 class=\"eco-tool__subtitle\">Result<\/h3>\n\n    <div class=\"eco-tool__cards\">\n      <div class=\"eco-tool__card\">\n        <div class=\"eco-tool__metric-label\">BMR (cal\/day)<\/div>\n        <div class=\"eco-tool__metric-value\" id=\"eco-tdee-bmr-4a0c2\">\u2014<\/div>\n        <div class=\"eco-tool__metric-sub\">Basal Metabolic Rate estimate.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__card\">\n        <div class=\"eco-tool__metric-label\">TDEE (cal\/day)<\/div>\n        <div class=\"eco-tool__metric-value\" id=\"eco-tdee-tdee-4a0c2\">\u2014<\/div>\n        <div class=\"eco-tool__metric-sub\">Total Daily Energy Expenditure estimate.<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"eco-tool__card eco-tool__card--wide\">\n      <div class=\"eco-tool__metric-label\">Goal calories<\/div>\n      <div class=\"eco-tool__metric-value\" id=\"eco-tdee-goalout-4a0c2\">\u2014<\/div>\n      <div class=\"eco-tool__metric-sub\" id=\"eco-tdee-note-4a0c2\"><\/div>\n    <\/div>\n\n    <p class=\"eco-tool__note\">\n      This calculator is an estimate. Real needs vary by body composition, health status, and daily movement.\n    <\/p>\n  <\/div>\n<\/div>\n\n<style>\n.eco-tool{border:1px solid rgba(0,0,0,.12);border-radius:12px;padding:16px}\n.eco-tool__grid3{display:grid;grid-template-columns:1fr;gap:16px}\n@media(min-width:860px){.eco-tool__grid3{grid-template-columns:1fr 1fr 1fr}}\n.eco-tool__field{display:flex;flex-direction:column;gap:6px}\n.eco-tool__label{font-weight:600}\n.eco-tool__input{width:100%;height:44px;padding:0 12px;border:1px solid rgba(0,0,0,.2);border-radius:10px;background:#fff;box-sizing:border-box;font:inherit}\n.eco-tool__actions{display:flex;flex-wrap:wrap;gap:10px;align-items:center;margin-top:16px}\n.eco-tool__btn{padding:10px 22px}\n.eco-tool__btn--ghost{background:transparent!important;border:1px solid rgba(0,0,0,.2)!important}\n.eco-tool__btn--ghost:hover,.eco-tool__btn--ghost:focus{background:rgba(0,0,0,.06)!important;border-color:rgba(0,0,0,.35)!important}\n.eco-tool__error{min-height:1.2em;font-weight:600;flex:1 1 240px}\n.eco-tool__cards{display:grid;gap:10px;margin-top:16px}\n@media(min-width:860px){.eco-tool__cards{grid-template-columns:1fr 1fr}}\n.eco-tool__card{border:1px solid rgba(0,0,0,.12);border-radius:12px;padding:12px}\n.eco-tool__card--wide{margin-top:10px}\n.eco-tool__metric-label{opacity:.85;font-weight:600}\n.eco-tool__metric-value{font-size:1.6em;font-weight:800;margin-top:6px}\n.eco-tool__metric-sub{opacity:.85;margin-top:6px}\n.eco-tool__note{margin:10px 0 0;opacity:.9}\n<\/style>\n\n<script>\n(function(){\n  const S=\"4a0c2\";\n  const el=id=>document.getElementById(id+\"-\"+S);\n\n  const sexEl=el(\"eco-tdee-sex\");\n  const ageEl=el(\"eco-tdee-age\");\n  const hEl=el(\"eco-tdee-height\");\n  const wEl=el(\"eco-tdee-weight\");\n  const actEl=el(\"eco-tdee-activity\");\n  const goalEl=el(\"eco-tdee-goal\");\n\n  const calcBtn=el(\"eco-tdee-calc\");\n  const resetBtn=el(\"eco-tdee-reset\");\n  const errEl=el(\"eco-tdee-error\");\n\n  const resEl=el(\"eco-tdee-result\");\n  const bmrOut=el(\"eco-tdee-bmr\");\n  const tdeeOut=el(\"eco-tdee-tdee\");\n  const goalOut=el(\"eco-tdee-goalout\");\n  const noteEl=el(\"eco-tdee-note\");\n\n  function setError(m){ errEl.textContent=m||\"\"; }\n\n  function mifflinStJeor(sex, kg, cm, age){\n    \/\/ BMR = 10W + 6.25H - 5A + s\n    \/\/ s = +5 male, -161 female\n    const s = (sex===\"male\") ? 5 : -161;\n    return 10*kg + 6.25*cm - 5*age + s;\n  }\n\n  calcBtn.addEventListener(\"click\", function(){\n    setError(\"\");\n\n    const age=Number(ageEl.value);\n    const cm=Number(hEl.value);\n    const kg=Number(wEl.value);\n    const act=Number(actEl.value);\n\n    if(!Number.isFinite(age)||!Number.isFinite(cm)||!Number.isFinite(kg)||age<=0||cm<=0||kg<=0){\n      setError(\"Please enter valid age, height, and weight.\");\n      resEl.hidden=true;\n      return;\n    }\n\n    const bmr = mifflinStJeor(sexEl.value, kg, cm, age);\n    const tdee = bmr * act;\n\n    let goal = tdee;\n    let goalNote = \"Maintain: around your estimated TDEE.\";\n    if(goalEl.value===\"lose\"){ goal = tdee * 0.85; goalNote = \"Lose: ~15% below TDEE (conservative deficit).\"; }\n    if(goalEl.value===\"gain\"){ goal = tdee * 1.15; goalNote = \"Gain: ~15% above TDEE (conservative surplus).\"; }\n\n    bmrOut.textContent = Math.round(bmr).toLocaleString();\n    tdeeOut.textContent = Math.round(tdee).toLocaleString();\n    goalOut.textContent = Math.round(goal).toLocaleString();\n    noteEl.textContent = goalNote;\n\n    resEl.hidden=false;\n  });\n\n  resetBtn.addEventListener(\"click\", function(){\n    setError(\"\");\n    sexEl.value=\"male\";\n    ageEl.value=\"30\";\n    hEl.value=\"175\";\n    wEl.value=\"70\";\n    actEl.value=\"1.2\";\n    goalEl.value=\"maintain\";\n    resEl.hidden=true;\n  });\n})();\n<\/script>\n","protected":false},"excerpt":{"rendered":"<p>Daily Calorie Needs Calculator (TDEE) Estimate your daily calorie needs using BMR and activity level (informational tool, not medical advice). Sex MaleFemale Used for BMR estimate. Age (years) Typical range:&hellip;<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":2457,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"_links":{"self":[{"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2543"}],"collection":[{"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/bio-me.bio\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2543"}],"version-history":[{"count":1,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2543\/revisions"}],"predecessor-version":[{"id":2544,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2543\/revisions\/2544"}],"up":[{"embeddable":true,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2457"}],"wp:attachment":[{"href":"https:\/\/bio-me.bio\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2543"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}