Calorie Calculator
Estimate your daily calorie needs using the Mifflin-St Jeor equation, one of the most accurate formulas for calculating Basal Metabolic Rate (BMR). Enter your details below to find out how many calories you need per day.
How the Calorie Calculator Works
This calculator uses the Mifflin-St Jeor equation, which research has shown to be one of the most accurate methods for estimating Basal Metabolic Rate (BMR). Your BMR is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production.
The Mifflin-St Jeor Equation
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Your Total Daily Energy Expenditure (TDEE) is then calculated by multiplying your BMR by an activity factor that accounts for your physical activity level.
Understanding Activity Levels
- Sedentary: Desk job with little to no exercise
- Lightly active: Light exercise or sports 1-3 days per week
- Moderately active: Moderate exercise 3-5 days per week
- Very active: Hard exercise 6-7 days per week
- Extra active: Very hard exercise, physical job, or training twice per day
Calorie Goals for Weight Management
A common guideline is that a deficit of approximately 500 calories per day can lead to about 0.5 kg (1 pound) of weight loss per week. Similarly, a surplus of 500 calories per day can lead to about 0.5 kg of weight gain per week. However, individual results vary based on metabolism, body composition, and other factors.
Note: This calculator provides estimates for informational purposes only. Consult a healthcare professional or registered dietitian for personalized nutrition advice.