Calculate your daily calorie needs based on your body, activity level, and fitness goals — powered by the Mifflin-St Jeor formula.
Our calculator uses the Mifflin-St Jeor equation — the gold standard for estimating calorie needs, recommended by the Academy of Nutrition and Dietetics.
Your BMR is the number of calories your body burns at complete rest — just to keep you alive (breathing, circulation, cell production). We calculate this using your weight, height, age, and gender.
Your Total Daily Energy Expenditure (TDEE) = BMR × activity multiplier. This accounts for calories burned through daily movement and exercise.
Once you have your TDEE, adjust calories based on your goal:
⚠️ Never go below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision.
Calories come from three macronutrients. Here's how to balance them for your goal.
Essential for muscle repair, immune function, and satiety. Aim for 1.6–2.2g per kg body weight if active.
Your body's primary energy source. Focus on complex carbs that provide sustained energy and fiber.
Crucial for hormone production, vitamin absorption, and brain health. Choose healthy unsaturated fats.
To lose weight safely, eat 500 calories less than your TDEE. This creates a deficit of about 3,500 calories per week, resulting in approximately 0.5 kg (1 lb) of weight loss per week. Never eat below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision.
Yes. The Mifflin-St Jeor equation is considered the most accurate BMR formula for most people. A 2005 study by the Academy of Nutrition and Dietetics found it to be the most reliable, outperforming the older Harris-Benedict and WHO formulas.
BMR (Basal Metabolic Rate) is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by your activity level — it represents the total calories you burn in a day including all movement and exercise.
Not necessarily. Many people use calorie cycling — eating more on active days and less on rest days — while keeping the weekly average consistent. This approach can feel more natural and sustainable than eating the exact same amount daily.
Counting calories isn't mandatory, but it's an effective awareness tool. Many people achieve good results by simply focusing on whole foods, portion control, and balanced meals. Tracking for even 1–2 weeks can teach you a lot about your eating habits.
It varies widely. A 30-minute brisk walk burns ~150 cal, while 30 minutes of intense running can burn 300–400 cal. Strength training burns fewer calories during the session but increases your BMR long-term by building muscle.