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Calorie Calculator

Calculate your daily calorie needs based on your body and activity level. Get personalized targets for weight loss, maintenance, or muscle gain.

How We Calculate Your Calories

1. Basal Metabolic Rate (BMR)

We use the Mifflin-St Jeor Equation, the most accurate formula for estimating your resting metabolism:

Men: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + 5

Women: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age - 161

2. Activity Multiplier (TDEE)

Your Total Daily Energy Expenditure accounts for physical activity by multiplying your BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active).

3. Goal Adjustment

For weight loss, we subtract 500-1000 calories from your TDEE (never below 1200). For muscle gain, we add 200-500 calories.