Calorie Calculator
Calculate your daily calorie needs using the scientifically-proven Mifflin-St Jeor equation. Get personalized recommendations for weight loss, maintenance, or muscle gain.
Your Daily Calorie Needs
BMR
Basal Metabolic Rate
TDEE
Total Daily Energy Expenditure
Calories for Your Goals
After you know your daily calorie needs, you can turn these numbers into a personalized nutrition plan with our anti‑diet weight loss and intuitive eating service or sports nutrition counseling. For more guidance, download our free complete guide to healthy nutrition.
Understanding BMR and TDEE
📊 What is BMR (Basal Metabolic Rate)?
BMR is the number of calories your body burns at rest to maintain basic physiological functions like breathing, circulation, cell production, and brain function. It represents the minimum amount of energy needed to keep your body functioning while at rest. This accounts for approximately 60-70% of your total daily calorie expenditure.
Factors affecting BMR include age, gender, height, weight, muscle mass, and genetics. Men typically have higher BMR than women due to greater muscle mass. BMR decreases with age as muscle mass naturally declines.
⚡ What is TDEE (Total Daily Energy Expenditure)?
TDEE is the total number of calories you burn in a day, including all physical activities. It's calculated by multiplying your BMR by an activity multiplier that accounts for your exercise level and daily movement. TDEE is the number you need to know to effectively manage your weight.
TDEE = BMR × Activity Multiplier. Your activity level significantly impacts your TDEE - a very active person may burn 50-100% more calories than their BMR, while a sedentary person burns only 20% more.
🎯 Using Your Results for Weight Goals
Weight Loss: To lose 0.5 kg per week, create a 550-calorie daily deficit. For 1 kg per week, aim for a 1100-calorie deficit. Never go below 1200 calories (women) or 1500 calories (men) without medical supervision.
Weight Maintenance: Eat at your TDEE to maintain your current weight. This is your baseline for sustainable weight management.
Muscle Gain: To build muscle, consume 275-550 calories above your TDEE. Focus on strength training and adequate protein intake (1.6-2.2g per kg of body weight).
Frequently Asked Questions
How accurate is the Mifflin-St Jeor equation? +
The Mifflin-St Jeor equation is considered one of the most accurate BMR calculation formulas, with an accuracy rate of approximately 70-80%. It's widely used by dietitians and nutritionists. However, individual metabolism can vary based on muscle mass, body composition, genetics, and health conditions, so results should be used as a starting point.
What is the difference between BMR and TDEE? +
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level, representing the total calories you burn in a day including all physical activity. TDEE is what you need to know to maintain, lose, or gain weight.
How many calories should I eat to lose weight? +
To lose weight, you need to create a calorie deficit. A safe rate is 0.5-1 kg per week. For 0.5 kg/week weight loss, subtract 550 calories from your TDEE. For 1 kg/week, subtract 1100 calories. However, never go below 1200 calories (women) or 1500 calories (men) without medical supervision. Consult a registered dietitian for personalized guidance.
Can I use this calculator during pregnancy? +
This calculator provides general calorie estimates but may not be accurate during pregnancy as calorie needs change significantly. Pregnant women need additional calories, typically 300-500 extra calories per day in the second and third trimesters. Always consult with a registered dietitian or healthcare provider for personalized pregnancy nutrition guidance.
How often should I recalculate my calorie needs? +
Recalculate your calorie needs when: your weight changes by 5-10 kg, your activity level changes significantly, you reach a plateau in weight loss/gain, or every 3-6 months as your body composition changes. Your calorie needs decrease as you lose weight, so regular recalculation is important for continued progress.
What is a good macro breakdown for my calories? +
A standard macro breakdown is 30% protein, 40% carbohydrates, and 30% fats. However, optimal ratios vary based on goals: weight loss may benefit from higher protein (40%), athletes may need more carbs (50%), and some diets emphasize different ratios. Our calculator shows a standard 30/40/30 split, but consult a dietitian for personalized macro recommendations.
Need Personalized Nutrition Advice?
While this calculator provides a good starting point, personalized nutrition advice from a registered dietitian can help you achieve your goals more effectively. Our expert dietitian can create a customized meal plan based on your specific needs, preferences, and health conditions.