Calorie Calculator
Calculate your daily calorie needs using the Mifflin-St Jeor equation, the gold standard recommended by nutritionists. Find your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) for effective weight management.
Activity Level Descriptions
Choosing the correct activity level is important for an accurate calorie estimate. Here is a guide to help you select the right level:
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2x BMR | Little or no exercise, desk job |
| Lightly Active | 1.375x BMR | Light exercise 1-3 days/week |
| Moderately Active | 1.55x BMR | Moderate exercise 3-5 days/week |
| Very Active | 1.725x BMR | Hard exercise 6-7 days/week |
| Extra Active | 1.9x BMR | Very hard exercise, physical job, or training twice a day |
How Calories are Calculated
This calculator uses the Mifflin-St Jeor equation, considered the most accurate BMR formula by nutrition experts:
Your TDEE (Total Daily Energy Expenditure) is then calculated by multiplying BMR with your activity factor:
Calorie Targets
- -Maintenance: Eat at your TDEE to maintain current weight
- -Weight Loss: A 500 cal/day deficit leads to ~0.5 kg (1 lb) loss per week
- -Weight Gain: A 500 cal/day surplus leads to ~0.5 kg (1 lb) gain per week
- -Never go below 1200 cal/day (women) or 1500 cal/day (men) without medical supervision
Frequently Asked Questions
What is BMR (Basal Metabolic Rate)?
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, cell production, and nutrient processing while at complete rest. It represents the minimum energy your body requires to function.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered the most accurate formula for calculating BMR. For men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age(years) + 5. For women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age(years) - 161. This equation was published in 1990 and is recommended by the Academy of Nutrition and Dietetics.
How many calories should I eat to lose weight?
A safe and sustainable calorie deficit is 500 calories per day below your maintenance level, which results in approximately 0.5 kg (1 lb) of weight loss per week. Very low calorie diets (below 1200 for women or 1500 for men) should only be followed under medical supervision.
What is TDEE (Total Daily Energy Expenditure)?
TDEE is the total number of calories you burn in a day, including your BMR plus all physical activity. It is calculated by multiplying your BMR by an activity factor. Your TDEE is your maintenance calorie level - eating this amount will keep your weight stable.
How accurate is this calorie calculator?
This calculator provides a good estimate based on the Mifflin-St Jeor equation, but individual results may vary by 10-15% due to genetics, muscle mass, hormones, and other factors. For a precise assessment, consult a nutritionist or dietitian who can account for your specific metabolic profile.
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The content provided on Zospital is for general informational and educational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. If you think you may have a medical emergency, call your doctor or emergency services immediately.