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Calorie Calculator

Calculate daily calorie needs and BMR using the Mifflin-St Jeor equation

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About This Tool

Calorie Calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). It provides calorie targets for weight loss, maintenance, and weight gain, along with a detailed macronutrient breakdown showing protein, carbs, and fat distribution for each goal.

Key Features

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Use Cases

calories BMR nutrition

Frequently Asked Questions

What is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation is a widely used formula for calculating Basal Metabolic Rate. For males: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. For females: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It is your BMR multiplied by your activity level, representing the total calories you burn per day including physical activity. This is your maintenance calorie level.

How are the macronutrient ratios calculated?

The tool uses a 30/40/30 split: 30% of calories from protein, 40% from carbohydrates, and 30% from fat. Protein and carbs provide 4 kcal per gram, while fat provides 9 kcal per gram.

Why does weight loss use -500 kcal?

A deficit of 500 kcal per day is commonly recommended because it typically results in about 0.5 kg (1 lb) of weight loss per week, which is considered a safe and sustainable rate of weight loss.

Can I use Calorie Calculator on my phone?

Yes, Calorie Calculator is fully responsive and works on all devices including smartphones, tablets, and desktop computers. The layout adapts to smaller screens for comfortable use.