Daily Calorie Calculator
Daily calorie needs vary widely from person to person based on their basal metabolism, body size, and activity level. This calculator uses the Mifflin-St Jeor formula — the most accurate according to current scientific evidence — to calculate your Basal Metabolic Rate (BMR) and then multiplies it by your activity factor to get your Total Daily Energy Expenditure (TDEE). The result is the number of calories you need to maintain your current weight.
Total energy expenditure (TDEE)
kcal/day
Basal metabolic rate (BMR)
To lose ~0.5 kg/week
To gain ~0.5 kg/week
Mifflin-St Jeor formula. Margin of error ±10%. Consult a nutritionist for a personalized plan.
Publicidad
How it works
Step 1 — Basal Metabolic Rate (BMR): Men: 10×weight(kg) + 6.25×height(cm) − 5×age + 5. Women: 10×weight(kg) + 6.25×height(cm) − 5×age − 161. Step 2 — TDEE: BMR multiplied by the activity factor: sedentary (×1.2), light exercise 1–3 days/week (×1.375), moderate exercise 3–5 days/week (×1.55), intense exercise 6–7 days/week (×1.725), very intense or physical job (×1.9).
Physical activity factors (PAL) applied to your BMR
Your total energy expenditure comes from multiplying your basal metabolic rate (BMR) by a physical activity factor, known as PAL. The more you move throughout the day — training, standing work, walking — the higher the multiplier. This table summarises the five levels the calculator uses and who each one describes; picking your level correctly is what most affects the accuracy of the result.
| Activity level | Factor | Who it describes |
|---|---|---|
| Sedentary | ×1.2 | Desk job, little or no exercise |
| Light | ×1.375 | Light exercise 1-3 days per week |
| Moderate | ×1.55 | Exercise 3-5 days per week |
| Intense | ×1.725 | Hard exercise 6-7 days per week |
| Very intense | ×1.9 | Daily training or heavy physical work |
Deficit and surplus: adjusting calories to your goal
Once you know your total daily energy expenditure (TDEE), your goal defines how much you eat relative to that number. To lose weight you need a deficit; to gain muscle, a surplus; to maintain, you match it. As a reference, about 7,700 kcal equal 1 kg of fat, so a deficit of 500 kcal per day works out to roughly 0.5 kg per week. It is best not to cut more than 20-25% of your TDEE to preserve muscle mass and energy.
| Goal | Daily adjustment | Approx. weekly change |
|---|---|---|
| Lose weight | -500 kcal | -0.5 kg |
| Lose faster | -750 kcal | -0.7 kg |
| Maintain weight | ±0 kcal | No change |
| Gain muscle | +300 to +500 kcal | +0.25 to +0.5 kg |
Publicidad
Preguntas frecuentes
- What is basal metabolic rate (BMR)?
- It is the minimum amount of energy your body needs to maintain vital functions at complete rest: breathing, pumping blood, maintaining body temperature, etc. It represents approximately 60–75% of total caloric expenditure in sedentary people.
- What is TDEE and why does it matter?
- TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day considering your physical activity. If you consume exactly your TDEE, your weight stays the same. Consuming less creates a caloric deficit (weight loss); consuming more creates a surplus (weight gain).
- How many calories should I cut to lose weight?
- A general rule is that a deficit of 3,500 calories equals approximately 1 pound (0.45 kg) of fat. A daily deficit of 500 kcal allows you to lose about 1 pound per week. It is not recommended to cut more than 20–25% of TDEE to avoid muscle loss and nutritional deficiencies.
- How accurate is the Mifflin-St Jeor formula?
- It is the most accurate of the standard formulas (Harris-Benedict, Katch-McArdle, etc.) according to studies comparing them with indirect calorimetry. However, every formula has a margin of error of ±10%. For higher accuracy, you can have your actual basal metabolism measured with an indirect calorimetry test at a medical center.
- What if I eat at maintenance but want to lose weight?
- If you consume exactly your TDEE, your weight will remain stable. To lose weight you need to either reduce caloric intake, increase caloric expenditure (more exercise), or a combination of both. The most sustainable approach is usually mixed: moderate caloric reduction plus increased physical activity.