🔥 📊 💪
Calorie Calculator
Calculate your daily calorie needs using the Mifflin-St Jeor formula. Find your BMR, TDEE, and personalized weight goals.
📋 Quick Navigation
📊 Enter your information and discover your daily calorie needs! 🎯
15 - 100 years
100 - 250 cm
30 - 300 kg
Select your typical activity level
Basal Metabolic Rate (BMR)
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calories per day at rest
💪 TDEE
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Daily calories
🏃 Activity Burn
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Extra calories/day
📊 Your Stats
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BMI
🎯 Weight Goals
💪 Weight Gain (+500 cal/day)
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Approximately 0.5 kg (1 lb) per week gain
⚖️ Weight Maintenance
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Keep your current weight
🏃 Weight Loss (-500 cal/day)
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Approximately 0.5 kg (1 lb) per week loss
🚀 Aggressive Loss (-1000 cal/day)
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Approximately 1 kg (2 lbs) per week loss
🧮 Calorie Calculation Formulas
Mifflin-St Jeor BMR Formula
The Mifflin-St Jeor equation is one of the most accurate methods for calculating Basal Metabolic Rate. It accounts for gender, age, weight, and height.
For Men:
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
For Women:
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161
Example Calculation
Person: 30-year-old male, 180 cm, 75 kg
BMR = 10(75) + 6.25(180) - 5(30) + 5
BMR = 750 + 1125 - 150 + 5 = 1730 kcal/day
BMR = 10(75) + 6.25(180) - 5(30) + 5
BMR = 750 + 1125 - 150 + 5 = 1730 kcal/day
Total Daily Energy Expenditure (TDEE)
TDEE is calculated by multiplying your BMR by an activity factor that represents your daily activity level.
TDEE = BMR × Activity Factor
Activity Factors
| Activity Level | Description | Factor |
|---|---|---|
| Sedentary | Little or no exercise, desk job | 1.2 |
| Lightly Active | Light exercise 1-3 days/week | 1.375 |
| Moderately Active | Moderate exercise 3-5 days/week | 1.55 |
| Very Active | Hard exercise 6-7 days/week | 1.725 |
| Extra Active | Very intense exercise + physical job | 1.9 |
Weight Change Calculations
Daily Calories for Weight Loss = TDEE - 500
(Approximately 0.5 kg or 1 lb loss per week)
(Approximately 0.5 kg or 1 lb loss per week)
Daily Calories for Weight Gain = TDEE + 500
(Approximately 0.5 kg or 1 lb gain per week)
(Approximately 0.5 kg or 1 lb gain per week)
BMI (Body Mass Index) Calculation
BMI = weight (kg) / [height (m)]²
Or: BMI = [weight (lbs) / [height (inches)]²] × 703
Or: BMI = [weight (lbs) / [height (inches)]²] × 703
🔥 Understanding BMR & TDEE
What is BMR (Basal Metabolic Rate)?
BMR is the number of calories your body burns at complete rest to maintain basic physiological functions. These functions include:
- Breathing and circulation
- Cell production and replacement
- Protein synthesis
- Maintaining body temperature
What is TDEE (Total Daily Energy Expenditure)?
TDEE is the total number of calories you burn in a day, including BMR plus all physical activities. It accounts for:
- Basal Metabolic Rate (BMR)
- Thermic Effect of Food (TEF) - calories used to digest
- Exercise and physical activity
- Daily activities and movement
How to Use These Numbers
🔸 To Maintain Weight: Consume calories equal to your TDEE
🔸 To Lose Weight: Consume 300-500 calories below your TDEE
🔸 To Gain Weight: Consume 300-500 calories above your TDEE
🔸 To Lose Weight: Consume 300-500 calories below your TDEE
🔸 To Gain Weight: Consume 300-500 calories above your TDEE
Factors Affecting BMR
Your BMR is influenced by several factors:
- Age: BMR decreases about 2% per decade after age 30
- Gender: Men typically have higher BMR than women
- Muscle Mass: More muscle increases BMR
- Genetics: Metabolism varies between individuals
- Hormones: Thyroid and other hormones affect BMR
🏃 Activity Level Guidelines
Sedentary (Activity Factor: 1.2)
Little or no exercise. Typical for desk jobs or minimal daily movement. Examples: office worker, student, sedentary lifestyle.
Lightly Active (Activity Factor: 1.375)
Light exercise 1-3 days per week. Examples: light walks, gentle yoga, occasional recreational activities.
Moderately Active (Activity Factor: 1.55)
Moderate exercise 3-5 days per week. Examples: regular gym visits, jogging, sports practice, active job.
Very Active (Activity Factor: 1.725)
Hard exercise 6-7 days per week. Examples: intense training, competitive sports, physically demanding job.
Extra Active (Activity Factor: 1.9)
Very intense exercise daily plus physical job or twice-daily training. Examples: athletes, laborers, personal trainers.
💡 Note: If you have a desk job but train 6-7 days a week, your activity factor might be 1.55 (moderately active) rather than 1.725 since most of your day is sedentary. Consider your total lifestyle, not just exercise time!
❓ Frequently Asked Questions
Why is the Mifflin-St Jeor formula better than others?
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The Mifflin-St Jeor formula is more accurate than the older Harris-Benedict equation because it was developed using modern studies and updated data. Research has shown it predicts BMR within ±10% of actual metabolic measurements, making it one of the most reliable formulas available today.
How accurate is this calculator?
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This calculator uses the scientifically-backed Mifflin-St Jeor formula and is generally accurate within ±10-20% of your actual calorie needs. However, individual results vary based on metabolism, genetics, and other factors. Use these numbers as guidelines, not absolutes. Track your results and adjust accordingly!
What's the difference between BMR and RMR?
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BMR (Basal Metabolic Rate) is measured under very strict conditions after complete rest. RMR (Resting Metabolic Rate) is similar but measured under less strict conditions. In practice, they're very similar - about 10% difference. For our purposes, they're essentially the same!
Why do men have higher BMR than women?
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Men typically have more muscle mass and less body fat than women on average. Since muscle tissue burns more calories than fat tissue, men generally have higher BMR. This is why the formula includes a sex constant (+5 for men, -161 for women).
How can I increase my metabolism?
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You can increase your metabolism by: building muscle through strength training, staying active with regular exercise, eating enough protein, staying hydrated, getting quality sleep, managing stress, and eating regular meals. Muscle tissue burns more calories at rest than fat, so building muscle is key!
Should I eat below my TDEE to lose weight?
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Yes! To lose weight, eat 300-500 calories below your TDEE daily for gradual, sustainable loss (0.25-0.5 kg/week). Don't go below 1200 calories for women or 1500 for men without medical supervision. Combine calorie deficit with strength training to preserve muscle while losing fat!
How does exercise affect my daily calorie needs?
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Exercise is factored into your activity level multiplier. More activity = higher multiplier = higher TDEE. Additionally, exercise builds muscle which increases BMR long-term. So exercise affects your calorie needs both immediately (through the activity) and long-term (through muscle building)!
Is it normal for BMR to change?
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BMR is relatively stable but can change with: age (decreases with time), weight changes (gain increases BMR, loss decreases it), muscle mass changes, hormonal changes, medical conditions, and medications. Recalculate every few months if your stats change significantly!