Nutrition
Calorie Calculator — Daily Calorie Needs
Calculate your Basal Metabolic Rate (BMR) and daily calorie needs using the gold-standard Mifflin-St Jeor equation.
Your Details
How the Calorie Calculator Works
Our calorie calculator uses the Mifflin-St Jeor equation (1990), widely considered the most accurate BMR formula for the general population.
Mifflin-St Jeor Formula
Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Activity Multipliers (Harris-Benedict Revision)
Your TDEE (Total Daily Energy Expenditure) is calculated by multiplying BMR by an activity factor:
- Sedentary (1.2): Desk job, little to no exercise
- Light (1.375): Light exercise 1–3 days/week
- Moderate (1.55): Moderate exercise 3–5 days/week
- Active (1.725): Hard exercise 6–7 days/week
- Very Active (1.9): Physical job or twice-daily training
Pro Tip: For fat loss, aim for a 500 kcal/day deficit — this creates ~0.5 kg/week loss without sacrificing muscle. Pair this with our Macro Calculator for optimal results.
Tips for Using Your Calorie Results
- Track calories for at least 2 weeks before adjusting targets.
- Never eat below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
- Reassess every 4–8 weeks as your weight and activity change.
- Factor in non-exercise activity thermogenesis (NEAT) — fidgeting, walking, etc.