Calorie Calculator
Calculate your daily calorie needs using the Mifflin-St Jeor equation. Find out how many calories you need to maintain, lose, or gain weight based on your personal details and activity level.
Your Information
Enter your information to calculate calorie needs
Understanding Calories
What is a Calorie?
A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity. Your body needs calories to perform basic functions like breathing, circulation, and cell production.
The Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for calculating BMR (approximately 95% accuracy for most people).
Men: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
Women: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
Tips for Success
- • Track your food intake consistently
- • Prioritize protein for satiety
- • Eat plenty of vegetables and fiber
- • Stay hydrated throughout the day
- • Combine diet changes with regular exercise
- • Get 7-9 hours of quality sleep
Important Disclaimer
This calorie calculator provides estimates for informational purposes only. Individual calorie needs vary based on genetics, body composition, medical conditions, and other factors. Always consult with a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have underlying health conditions.
Activity Level Guide
| Level | Description | Multiplier | Examples |
|---|---|---|---|
| Sedentary | Little or no exercise | BMR x 1.2 | Office work, mostly sitting |
| Lightly Active | Light exercise 1-3 days/week | BMR x 1.375 | Walking, light yoga |
| Moderately Active | Moderate exercise 3-5 days/week | BMR x 1.55 | Jogging, swimming, cycling |
| Very Active | Hard exercise 6-7 days/week | BMR x 1.725 | Training for competitions |
| Extra Active | Very hard exercise + physical job | BMR x 1.9 | Athletes, construction workers |