Your Daily Calorie Needs
Your Basal Metabolic Rate (BMR): -- calories/day
How This Calculator Works
This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating daily calorie needs. It was published in 1990 and is widely used by dietitians and nutrition professionals.
The formula first calculates your Basal Metabolic Rate (BMR), which is the number of calories your body burns at rest just to keep basic functions running (breathing, circulation, cell repair). Then it multiplies your BMR by an activity factor to estimate your Total Daily Energy Expenditure (TDEE).
Activity Level Guide
- Sedentary: Desk job, very little physical activity
- Lightly active: Light exercise or walking 1-3 days per week
- Moderately active: Moderate exercise 3-5 days per week
- Very active: Hard exercise or sports 6-7 days per week
- Extra active: Very hard training, physical job, or training twice a day
A Few Things to Keep in Mind
Calorie calculators give you an estimate, not an exact number. Your actual needs depend on factors like metabolism, muscle mass, genetics, and overall health. Use the result as a starting point and adjust based on how your body responds over a few weeks.
If you have specific health goals or medical conditions, talk to a registered dietitian or your doctor before making big changes to your diet.