Calculate Your Daily Calories
Enter your details to calculate your BMR and daily calorie requirements.
Calorie Calculation Results
Daily Calorie Needs
To reach your goal
-
Basal Metabolic Rate (BMR)
Calories burned at rest
-
Maintenance Calories
TDEE with current activity
-
Weekly Calorie Adjustment
-
Monthly Weight Change
-
Macronutrient Distribution
Protein
- g
Carbohydrates
- g
Fat
- g
Understanding Calorie Needs: A Complete Guide
Calorie calculation is essential for achieving weight goals. Your daily calorie needs depend on Basal Metabolic Rate (BMR) and activity level. This calculator uses the Mifflin-St Jeor Equation, the most accurate BMR formula.
How Calorie Needs Are Calculated
The calculation involves two main components:
- Basal Metabolic Rate (BMR): Calories burned at complete rest for basic bodily functions
- Total Daily Energy Expenditure (TDEE): BMR multiplied by activity level factor
Mifflin-St Jeor Equation
For Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
For Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161
Activity Level Multipliers
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise, desk job |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extra Active | 1.9 | Very hard exercise & physical job |
Frequently Asked Questions
How accurate is this calorie calculator?
Our calculator uses the Mifflin-St Jeor Equation, which is 95% accurate for most people. Individual variations in metabolism can affect actual calorie needs.
How many calories should I eat to lose weight?
For sustainable weight loss, aim for a 500-calorie daily deficit (3500 calories weekly = 0.5 kg fat loss). Never go below 1200 calories for women or 1500 for men.