Calorie Calculator
Calculate your daily caloric needs to maintain, lose, or gain weight. Based on the scientifically validated Mifflin-St Jeor equation.
Calorie Calculator
Calculate your daily caloric needs based on your activity level and goals
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, and cell production.
BMR accounts for about 60-75% of your total daily energy expenditure. The rest comes from physical activity and digestion.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day including all activities.
To maintain weight, consume calories equal to your TDEE. To lose weight, eat less; to gain weight, eat more.
Macronutrient Guidelines
Once you know your calorie target, distribute them among the three macronutrients:
Protein
4 calories per gram
Essential for muscle repair and growth. Aim for 1.6-2.2g per kg of body weight.
Carbohydrates
4 calories per gram
Primary energy source. Focus on complex carbs like whole grains and vegetables.
Fats
9 calories per gram
Essential for hormones and nutrient absorption. Choose healthy fats from nuts, fish, and olive oil.
Tips for Success
📊 Track Your Intake
Use a food diary or app to track calories accurately. Many people underestimate their calorie intake by 20-30%.
Be Patient
Healthy weight loss is 0.5-1 kg per week. Rapid weight loss often leads to muscle loss and is harder to maintain.
Quality Matters
Focus on nutrient-dense whole foods rather than just calorie counting. 500 calories of vegetables ≠ 500 calories of candy.
Combine with Exercise
Pair your nutrition plan with regular exercise for best results. Strength training helps preserve muscle mass.
Stay Hydrated
Drink water throughout the day. Sometimes thirst is confused with hunger. Aim for 2-3 liters daily.
Prioritize Sleep
Poor sleep disrupts hunger hormones and can sabotage weight loss efforts. Aim for 7-9 hours nightly.
Activity Level Guide
| Level | Description | Examples |
|---|---|---|
| Sedentary | Little or no exercise | Desk job, minimal walking, no regular exercise |
| Lightly Active | Exercise 1-3 times/week | Light walks, casual biking, light housework |
| Moderately Active | Exercise 4-5 times/week | Regular gym sessions, active job, sports 3x/week |
| Very Active | Daily exercise | Daily workouts, active job, training for events |
| Extra Active | Intense exercise 6-7 times/week | Athletes, very physical job, multiple daily workouts |