Calorie Calculator
Calculate daily caloric requirements.
Enter details and click Calculate
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How the Calorie Calculator Works
Our calorie calculator uses the Mifflin-St Jeor equation — the most accurate formula for most adults — to estimate your Basal Metabolic Rate (BMR), then multiplies by an activity factor to get your Total Daily Energy Expenditure (TDEE).
Activity Multipliers
- Sedentary (desk job, little exercise): BMR × 1.2
- Light (1–3 workouts/week): BMR × 1.375
- Moderate (3–5 workouts/week): BMR × 1.55
- Active (6–7 workouts/week): BMR × 1.725
For weight loss, eat 500 kcal below TDEE (≈0.5 kg/week loss). For muscle gain, add 250–500 kcal above TDEE.
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Frequently Asked Questions
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The Mifflin-St Jeor formula is accurate within ~10% for most adults. Individual metabolism varies — use the result as a starting point and adjust based on real-world weight changes over 2–3 weeks.
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Eat at TDEE to maintain weight, 500 below to lose ~0.5 kg/week, or 250–500 above to gain muscle. Never drop below 1200 kcal (women) or 1500 kcal (men) without medical supervision.
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No. The Mifflin-St Jeor equation uses weight, height, age, and sex. For very lean or very heavy individuals, the Katch-McArdle formula (which uses lean body mass) may be more accurate.
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