Body & Weight
Calorie Calculator
Find your daily calorie needs using the Mifflin-St Jeor equation — the most validated formula for most adults.
👤 Personal Info
🏃 Activity Level
Sedentary
Little to no exercise
Lightly Active
1–3 days/week
Moderately Active
3–5 days/week
Very Active
6–7 days/week
Super Active
Athlete / physical job
1,709
BMR kcal/day
At complete rest
2,649
TDEE kcal/day
At moderately active
🎯 Calorie Goals by Objective
Aggressive Loss
Lose ~1 kg/week
1,649kcal
Weight Loss
Lose ~0.5 kg/week
2,149kcal
Mild Loss
Lose ~0.25 kg/week
2,399kcal
Maintain
Current weight
2,649kcal
Mild Gain
Gain ~0.25 kg/week
2,899kcal
Weight Gain
Gain ~0.5 kg/week
3,149kcal
🍗 Estimated Macros at Maintenance
199g
Protein
30%
265g
Carbs
40%
88g
Fat
30%
30%
40%
30%
💡
Formula Used
BMR = (10×kg) + (6.25×cm) − (5×age) ± 5
TDEE = BMR × ×1.55
TDEE = BMR × ×1.55
📚 Understanding Your Results
🔥 BMR (Basal Metabolic Rate)
Your BMR is the calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and organs functioning. This calculator uses the Mifflin-St Jeor equation (2002 study, most accurate for most adults).
⚡ TDEE (Total Daily Energy Expenditure)
TDEE = your BMR × an activity multiplier. It represents the total calories you burn in a day. This is your maintenance number — eat less to lose weight, more to gain.
⚠️ Accuracy Disclaimer
Equations have ±10% variance. Athletes, older adults, and those with hormonal conditions may see different results. Use as a starting point and adjust based on real-world results over 2–3 weeks.