Calculate your daily calorie needs using the Mifflin-St Jeor equation. Get personalized recommendations for weight loss, maintenance, or muscle gain goals.
Enter your information to calculate daily calorie needs
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.
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.
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
Little or no exercise
Exercise 1-3 times/week
Exercise 4-5 times/week
Daily exercise or intense exercise 3-4 times/week
Intense exercise 6-7 times/week
To lose or gain weight safely and sustainably:
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.
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.
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.
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.
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.
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