Calorie Calculator
Calculate your daily calorie needs using the Mifflin-St Jeor equation (most accurate BMR formula)
About Calorie Calculation
Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor equation (1990), which is considered the most accurate BMR formula according to current scientific research.
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
Activity Levels
- Sedentary (1.2): 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): Very hard exercise, physical job
Important Notes
These calculations are estimates. Individual calorie needs vary based on genetics, muscle mass, medical conditions, medications, and other factors. For weight loss, a deficit of 500-1000 calories per day typically results in 0.5-1 kg (1-2 lbs) weight loss per week.
Frequently asked questions
How many calories should I eat per day?
Daily needs depend on age, sex, size, activity, and health goals. This tool estimates maintenance (TDEE); weight loss often uses a modest deficit — discuss targets with a clinician or dietitian.
What equation does this calculator use?
It uses the Mifflin-St Jeor equation for basal metabolic rate (BMR), multiplied by an activity factor to estimate total daily energy expenditure (TDEE).
Are calorie estimates exact?
No. Genetics, muscle mass, hormones, medications, and medical conditions change real needs. Treat results as a starting point, not a prescription.