Calorie Calculator
Calculate daily caloric needs
Calorie Calculator Online - Calculate Your Daily Needs
Our calorie calculator works out your daily calorie needs using the Mifflin-St Jeor formula. It uses weight, height, age, sex and activity level to calculate BMR (basal metabolic rate) and TDEE (total daily energy expenditure).
What are BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories you burn at rest - the energy needed for basic bodily functions. TDEE (Total Daily Energy Expenditure) is BMR plus calories burned through physical activity. We use TDEE for diet planning.
Activity levels
| Level | Description | Multiplier |
|---|---|---|
| Sedentary | Office work, no exercise | ×1.2 |
| Lightly active | Exercise 1-3 times per week | ×1.375 |
| Moderately active | Exercise 3-5 times per week | ×1.55 |
| Very active | Intense exercise 6-7 times per week | ×1.725 |
| Extremely active | Athlete, heavy physical work | ×1.9 |
Macronutrients
| Macronutrient | Calories per gram | Role in the body |
|---|---|---|
| Protein | 4 kcal/g | Muscle building and repair, enzymes, hormones |
| Carbs | 4 kcal/g | Main energy source, fuel for brain and muscles |
| Fat | 9 kcal/g | Hormones, vitamin absorption, organ protection |
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is calories burned at rest. TDEE is BMR plus calories from physical activity and digestion. We use TDEE for diet planning.
How accurate is the calculator?
The Mifflin-St Jeor formula is about ±10% accurate. Use the result as a starting point - track your weight for 2-3 weeks and adjust.
How much protein should I eat?
For active people: 1.6-2.2 g of protein per kg of body weight per day. When losing weight: 2.0-2.4 g/kg.