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Calculate your daily calorie needs, BMR, and macros — free and based on the scientifically proven Mifflin-St Jeor equation.
Result:
Basal Metabolic Rate (BMR)
kcal
Your body burns this many calories at rest.
Daily Calorie Needs
kcal
Total calories to reach your goal.
Recommended Macros
How Does the Calorie Calculator Work?
Our free calorie calculator uses the scientifically recognized Mifflin-St Jeor equation to accurately calculate your daily calorie needs. This formula is considered the most accurate method for determining your Basal Metabolic Rate (BMR) and is recommended by nutritionists worldwide.
What Is Basal Metabolic Rate (BMR)?
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest — the energy required for vital functions like breathing, heartbeat, and cell regeneration.
What Is Total Daily Energy Expenditure (TDEE)?
Your Total Daily Energy Expenditure (TDEE) takes your BMR and adds your daily activity level and workout sessions. It shows how many calories you actually burn per day.
FAQ
How many calories should I eat per day?
This depends on your age, gender, height, weight, and activity level. Our calorie calculator determines your individual needs based on the Mifflin-St Jeor equation. On average, women need between 1,600 and 2,400 kcal per day, men between 2,000 and 3,000 kcal.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest. TDEE (Total Daily Energy Expenditure) adds your activity level and workouts to show your actual daily calorie burn.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation was developed in 1990 and is considered the most accurate method for calculating BMR. For women: 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. For men: 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5.
How do I calculate my macros?
Macronutrients (protein, carbs, fat) are split based on your calorie target and fitness goal. For weight loss, we recommend 40% protein, 30% carbs, and 30% fat. For weight gain, 30% protein, 45% carbs, and 25% fat works best.
How does activity level affect my calorie needs?
The more active you are, the more calories you burn. We use standardized PAL values (Physical Activity Level): Sedentary (1.2), Lightly active (1.375), Moderately active (1.55), Very active (1.725). These are multiplied by your BMR.
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