Calorie Calculator

How We Calculate Your Calories

This calculator uses the Mifflin-St Jeor equation — currently the most accurate general-population formula for estimating Basal Metabolic Rate (BMR). It was validated by the American Dietetic Association as more accurate than the older Harris-Benedict equation.

The Formulas

• Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
• Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

Then we multiply BMR by an activity factor to get your Total Daily Energy Expenditure (TDEE) — the number of calories you burn in a typical day including all movement and exercise.

Activity Factors

• Sedentary (1.2): Desk job, little or no exercise.
• Lightly active (1.375): Light exercise 1–3 days/week.
• Moderately active (1.55): Moderate exercise 3–5 days/week.
• Very active (1.725): Hard exercise 6–7 days/week.
• Extremely active (1.9): Physical job plus hard training.

Goal Adjustment

• Lose weight: TDEE − 500 calories/day → about 0.5 kg (1 lb) loss per week.
• Maintain: eat at your TDEE.
• Gain weight: TDEE + 500 calories/day → about 0.5 kg (1 lb) gain per week.

Why Results Vary

These are estimates based on population averages. Real individual needs vary by ±10–15% based on genetics, muscle mass, hormones, sleep, and stress. Use the number as a starting point, then adjust up or down after 2–3 weeks based on how your weight responds.