Calorie Calculator
Calculate your daily calorie needs based on the Mifflin-St Jeor equation
How the Calorie Calculator Works
This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate formula for estimating Basal Metabolic Rate (BMR), which is then multiplied by your activity level to determine Total Daily Energy Expenditure (TDEE).
Mifflin-St Jeor Formula
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) - 161
Activity Multipliers
- Sedentary: BMR × 1.2
- Lightly Active: BMR × 1.375
- Moderately Active: BMR × 1.55
- Very Active: BMR × 1.725
- Extra Active: BMR × 1.9
Calorie Deficit & Surplus
To lose 0.5 kg per week, you need a deficit of ~550 calories/day. To lose 1 kg per week, aim for ~1,100 calories/day deficit. For weight gain, add a similar surplus. Never go below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision.
Frequently Asked Questions
How many calories should I eat per day?
Daily calorie needs vary based on age, gender, weight, height, and activity level. On average, adult women need 1,600-2,400 calories and adult men need 2,000-3,000 calories per day to maintain weight. Use this calculator for a personalized estimate.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered the most accurate formula for calculating BMR. For men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 5. For women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161.
How many calories to lose 1 kg per week?
To lose 1 kg per week, you need a daily calorie deficit of approximately 1,100 calories (since 1 kg of body fat equals about 7,700 calories). This should be achieved through a combination of diet and exercise.
What are macros and why do they matter?
Macros (macronutrients) are protein, carbohydrates, and fat. They matter because the ratio of these nutrients affects body composition, energy levels, and overall health beyond just total calories.