Calorie Calculator

This calculator uses the scientifically validated Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR), which represents the calories your body burns at complete rest. It then multiplies this by an activity factor to determine your Total Daily Energy Expenditure (TDEE). The final result is adjusted based on your specific goals for weight loss, maintenance, or gain.

1. 1

   Calculate Basal Metabolic Rate

   The calculator computes your BMR using your age, weight, height, and gender to determine how many calories your body needs for basic functions

2. 2

   Apply Activity Multiplier

   Your BMR is multiplied by a coefficient that reflects your daily physical activity level, from sedentary to very active

3. 3

   Adjust for Your Goals

   Calories are added or subtracted based on whether you want to lose weight, maintain, or gain muscle mass

• 1

  Recalculate your calorie needs every 4-6 weeks as your weight and activity level change

• 2

  Avoid reducing calories by more than 500-750 per day to prevent muscle loss and metabolic slowdown

• 3

  Be honest about your activity level - most people overestimate their daily physical activity

• 4

  Use the calculated values as a starting point and adjust based on how your body responds over time

• 5

  Distribute your daily calories across 4-5 smaller meals to maintain steady energy levels throughout the day

• Selecting an activity level higher than reality, resulting in consuming excess calories

• Failing to update calculations as your weight or fitness level changes over time

• Ignoring hidden calories in beverages, condiments, and snacks when tracking intake

• Believing all calories are equal regardless of their nutritional source and macronutrient composition