Calorie Intake Calculator
Discover your daily calorie needs by inputting your age, weight, height, sex and physical activity level.
Basal Metabolic Rate (BMR)
The number of calories your body needs for basic functions.
Total Daily Energy Expenditure (TDEE)
The total calories you burn daily, including basic functions, activities and exercise.
relaxed weight loss
This figure involves a calorie deficit to encourage weight loss.
Calorie calculator Australia: How it works
What is a calorie intake calculator?
A calorie intake calculator takes your age, height, weight, sex and daily activity level to estimate the number of calories you need to consume each day.
Our calculator provides three calorie-related outcomes: one is your basal metabolic rate (BMR), the second is your total daily energy expenditure (TDEE) and the third is the daily calories you need to consume to lose or maintain your weight.
For those with weight loss goals, a daily calorie calculator for women can help you understand your nutrition habits and identify what intake you need to achieve a calorie deficit to encourage weight loss.
What is BMR?
Your basal metabolic rate is the number of calories your body needs to function at the most basic level. This includes breathing, cirulating blood and maintaining cell functions and body temperature.
While your BMR includes the calories you need to sustain life, it doesn’t include the additional calories you need to be active, exercise and move around — this is your total daily energy expenditure (TDEE).
Our calorie intake calculator estimates your BMR as well as your TDEE.
What is TDEE?
TDEE estimates the number of calories you burn in a day and is based on three factors — your BMR, how physically active you are and the thermic effect of food (this is the energy your body uses to digest, absorb and process the food you eat).
The end result is a number for your daily calorie intake. This is the ideal calorie consumption for weight management; those on a weight loss journey can reduce this daily figure to encourage a calorie deficit.
While there are formulas you can follow to manually calculate this figure, our TDEE calculator does the hard work for you to estimate your daily calorie consumption.
How to calculate a calorie deficit for weight loss?
A calorie deficit is a fundamental principle in weight loss and involves consuming fewer calories than you burn. This change forces your body to tap into stored energy, in the form of body fat, to meet its energy needs.
Creating a healthy calorie deficit starts with understanding your body’s calorie requirements. This is typically calculated using two main figures: your basal metabolic rate (BMR) and your total daily energy expenditure (TDEE).
Remember, everyone’s journey is unique — and slow, steady progress is just as valuable as faster results. By setting a realistic calorie deficit, you’re building habits that support long-term health and reduce health risks associated with being overweight.
Estimate your BMR
BMR is the energy your body needs to power essential functions at rest.
Our calculator helps estimate your BMR by considering your age, sex, height and weight.
Gauge your TDEE
TDEE is your BMR plus the energy you need for daily activities and exercise. Your total TDEE represents the calories you need to maintain your current weight.
You can determine your TDEE by multiplying your BMR by an activity factor representative of your usual daily activity, but our handy TDEE calculator does the hard work for you.
Set a calorie deficit
For safe and steady weight loss, many people find that a calorie deficit of around 500 calories per day works well.
This is usually associated with a gradual, manageable weight loss of about 0.5kg per week.
Lose weight, with help
Navigating a calorie deficit for weight loss can be confusing. In fact, weight loss, in general, is often difficult to navigate. That’s where Juniper comes in. We address weight at a biological level and with our help, Juniper patients can achieve their weight loss goals and maintain them long-term.
Clinically proven treatment
The foundation of Juniper’s program, addressing the underlying biological factors that contribute to weight gain.
On-demand support
Gain access to our team of doctors, nurse practitioners, pharmacists and dietitians whenever you need them.
Tools to keep the weight off
Weight tracking, 100+ videos, recipes, movement guides, and so much more.
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- [1] DOI: 10.3390/obesities4040032
- [2] DOI: 10.1111/dom.15607
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