Calorie Calculator
Daily Calorie Needs Based on BMR
Calculate your daily calorie needs based on your Basal Metabolic Rate (BMR) and activity level. Our calculator uses the scientifically-validated Mifflin-St Jeor equation to determine how many calories you need to maintain, lose, or gain weight effectively and safely.
Discover your personalized calorie targets for optimal health and fitness
About This Calculator
This calculator uses the Mifflin-St Jeor equation to calculate your BMR (Basal Metabolic Rate), then multiplies by your activity level to determine TDEE (Total Daily Energy Expenditure). Different goals show calorie targets for weight maintenance, loss, or gain.
Adjust the sliders to calculate calorie needs
Step 1: Calculate BMR (Mifflin-St Jeor Equation)
For Men
For Women
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic physiological functions like breathing, circulation, and cell production.
Step 2: Apply Activity Multiplier
Sedentary
Little or no exercise
Lightly Active
Light exercise 1-3 days/week
Moderately Active
Moderate exercise 3-5 days/week
Very Active
Hard exercise 6-7 days/week
Extra Active
Very intense daily training
Formula: Daily Calories = BMR × Activity Multiplier
Step 3: Adjust for Weight Goals
Maintain Weight
No calorie adjustment needed
Lose Weight
~1 pound loss per week
Gain Weight
~1 pound gain per week
Why the Mifflin-St Jeor Equation?
Advantages
- • Most accurate for modern populations
- • Validated by extensive research
- • Recommended by nutrition professionals
- • Accounts for current lifestyle factors
Research Background
- • Developed in 1990 by Mifflin et al.
- • Based on study of 498 healthy individuals
- • More accurate than Harris-Benedict equation
- • Widely used in clinical settings
Daily calorie needs represent the total amount of energy your body requires to maintain its current weight, considering both your basal metabolic rate and physical activity level. Understanding your calorie needs is fundamental for effective weight management and optimal health.
Our calculator uses the scientifically-validated Mifflin-St Jeor equation, which is considered the most accurate method for estimating BMR in healthy adults. This approach provides personalized calorie targets based on your individual characteristics and lifestyle.
Components of Daily Calorie Needs
- BMR (60-70%): Calories for basic body functions like breathing, circulation, and cell maintenance
- Physical Activity (15-30%): Calories burned through planned exercise and sports
- NEAT (15-30%): Non-exercise activity thermogenesis - daily movements and fidgeting
- TEF (8-10%): Thermic effect of food - energy used to digest and process nutrients
Factors Affecting Calorie Needs
- Age: Metabolism typically slows by 2-3% per decade after age 30
- Gender: Men generally have higher calorie needs due to more muscle mass
- Body Size: Larger bodies require more energy to maintain
- Muscle Mass: Muscle tissue burns more calories than fat tissue
- Activity Level: More active lifestyles require significantly more calories
Weight Loss
Create a 500-calorie daily deficit for safe, sustainable weight loss of about 1 pound per week
Weight Maintenance
Eat at your calculated maintenance level to keep your current weight stable
Weight Gain
Add 500 calories above maintenance for gradual, healthy weight gain of about 1 pound per week
Important Considerations
Calorie calculations provide estimates that work for most people, but individual variations exist. Metabolism can be affected by genetics, hormones, medications, and health conditions. Use these numbers as a starting point and adjust based on your real-world results over 2-4 weeks. Always consult healthcare professionals for personalized nutrition advice, especially if you have medical conditions.
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Weight Loss Calculator
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Calorie Deficit Calculator
Calculate the exact calorie deficit needed below your maintenance calories for weight loss.
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