Calorie Intake Calculator
Calculate your daily calorie needs using the Mifflin-St Jeor equation. Get personalized recommendations for weight loss, maintenance, or muscle gain goals.
Personal Information
Enter your information to calculate daily calorie needs
Understanding Calorie Intake
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions at rest. This includes breathing, circulation, cell production, and nutrient processing.
Our calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for calculating BMR.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including all physical activity. It’s calculated by multiplying your BMR by an activity factor.
Your TDEE is your maintenance calories - eat this amount to maintain your current weight.
The Mifflin-St Jeor Equation
For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Activity Level Multipliers
Sedentary (×1.2)
Little or no exercise
Lightly Active (×1.375)
Exercise 1-3 times/week
Moderately Active (×1.55)
Exercise 4-5 times/week
Very Active (×1.725)
Daily exercise or intense exercise 3-4 times/week
Extra Active (×1.9)
Intense exercise 6-7 times/week
Weight Change Guidelines
To lose or gain weight safely and sustainably:
- • 0.25 kg/week: Mild, sustainable change with minimal lifestyle disruption
- • 0.5 kg/week: Moderate, healthy rate recommended for most people
- • 1 kg/week: Aggressive rate requiring significant commitment and discipline
Remember: 1 kg of body weight equals approximately 7,700 calories. To lose 0.5 kg per week, you need a deficit of about 500 calories per day.
Frequently Asked Questions
How accurate is this calculator?
The Mifflin-St Jeor equation has been proven to be accurate within ±10% for most people. However, individual metabolism can vary based on genetics, muscle mass, and other factors.
Should I eat exactly this many calories?
Use these numbers as a starting point. Track your progress for 2-3 weeks and adjust based on your results. If you’re not seeing changes, slightly increase or decrease your intake.
Can I lose weight faster than 1 kg/week?
While possible, losing more than 1 kg/week is not recommended as it can lead to muscle loss, nutritional deficiencies, and metabolic slowdown. Sustainable weight loss is healthier.
Do macros matter?
Yes! While calories determine weight change, macronutrients (protein, carbs, fats) affect body composition, energy levels, and satiety. The suggested breakdown is a good starting point.
Success Stories
“Lost 15kg following the calorie recommendations! The macro breakdown really helped me understand nutrition better.”
- Michael R.
“Finally maintaining my weight after years of yo-yo dieting. Knowing my exact calorie needs made all the difference!”
- Jennifer S.
“Gained muscle while staying lean by following the weight gain recommendations. Science-based and effective!”
- David T.
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