How to Calculate Daily Calories
This calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate formula for estimating calorie needs. It first calculates your BMR (calories burned at rest), then multiplies by an activity factor to get your TDEE (total daily energy expenditure).
The Mifflin-St Jeor Formula
For Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
For Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
TDEE = BMR x Activity Level Multiplier
Activity Level Multipliers
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise, desk job |
| Lightly Active | 1.375 | Light exercise 1-3 days per week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days per week |
| Very Active | 1.725 | Hard exercise 6-7 days per week |
| Extra Active | 1.9 | Very hard exercise or physical job |
How to Use This Calculator
- Select your gender
- Enter your age, weight (kg), and height (cm)
- Choose your activity level
- Click Calculate to see your TDEE and calorie targets
Calorie Calculator FAQ
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including your basal metabolic rate, physical activity, and the thermic effect of food. It represents the calories you need to maintain your current weight.
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions like breathing, circulation, and cell production. It typically accounts for 60-75% of your total daily calorie expenditure.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered the most accurate predictive equation for estimating BMR, accurate to within 10% for most people. It was developed in 1990 and has been validated in numerous studies. Individual variation can still occur.
How many calories should I eat to lose weight?
A deficit of 500 calories per day typically results in about 0.5 kg (1 lb) of weight loss per week. Do not go below 1,200 calories (women) or 1,500 calories (men) without medical supervision. Slow, steady weight loss is more sustainable.
Should I eat back exercise calories?
It depends on your goals. If you are trying to lose weight, eating back all exercise calories can slow progress. A moderate approach is to eat back 50% of exercise calories. If you are maintaining weight or building muscle, you should eat back most exercise calories.