How to Use This Calculator
Our daily calorie calculator is designed to provide you with a reliable estimate of your energy needs. Simply enter your physical details, activity level, and goals. The calculator uses the Mifflin-St Jeor equation, widely recognized by fitness professionals and dietitians as the gold standard for accuracy.
Understanding the Formula
The calculation happens in two steps:
- First, we calculate your BMR (Basal Metabolic Rate), which is the energy your body needs just to survive at rest.
- Then, we multiply your BMR by an Activity Factor to find your TDEE (Total Daily Energy Expenditure).
- Finally, we adjust this number based on your goal to lose, maintain, or gain weight.
Medical Disclaimer
The content on this website is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or diet changes.
Frequently Asked Questions
How accurate is this calorie calculator?
This calculator uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate formulas for estimating BMR. However, individual metabolism can vary, so use this as a starting point and adjust based on your progress.
What is the best calorie deficit for weight loss?
A sustainable calorie deficit is typically around 500 calories below your TDEE, which usually results in about 0.5kg (1lb) of weight loss per week.
Should I count macros or just calories?
Calories determine weight change, while macronutrients (protein, fats, carbs) influence body composition and how you feel. For best results, we recommend tracking both, prioritizing protein intake.
Do I need to exercise to lose weight?
No, a calorie deficit is the primary driver of weight loss. However, exercise helps burn more calories, improves overall health, and helps preserve muscle mass while dieting.
How often should I recalculate my calories?
You should recalculate your calorie needs every time you lose or gain roughly 5kg (10-15lbs), as your metabolic rate changes with your body weight.