Calorie Calculator

How Your Calorie Requirements Are Calculated

Your daily calorie requirement is determined in two stages: estimating your **Basal Metabolic Rate (BMR)**, and adjusting that baseline by your **Total Daily Energy Expenditure (TDEE)** multiplier.

The Mifflin-St Jeor Equation

This calculator uses the Mifflin-St Jeor equation, widely recognized as one of the most accurate BMR predictors:

• **Men:** $\text{BMR} = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age (years)} + 5$
• **Women:** $\text{BMR} = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age (years)} - 161$

TDEE Multipliers

To find total maintenance calories, your BMR is multiplied by an activity factor:

• **Sedentary:** $\text{BMR} \times 1.2$
• **Lightly Active:** $\text{BMR} \times 1.375$
• **Moderately Active:** $\text{BMR} \times 1.55$
• **Very Active:** $\text{BMR} \times 1.725$
• **Extra Active:** $\text{BMR} \times 1.9$

To split maintenance or deficit calories into daily protein, carbohydrate, and fat grams—with optional weight-change pacing—use the Macro Calculator.