Calorie Calculator
Calculate your daily calorie needs using the Mifflin-St Jeor equation. Find out how many calories you need to maintain, lose, or gain weight.
Your Details
Your Daily Calorie Needs
BMR (Basal Metabolic Rate)
1,680 cal
Calories at complete rest
TDEE (Maintenance)
2,604 cal
To maintain current weight
Weight Loss
2,104 cal
500 cal deficit = ~0.5kg/week
Maintain
2,604 cal
Stay at current weight
Weight Gain
3,104 cal
500 cal surplus = ~0.5kg/week
Calorie Goals Comparison
Suggested Macronutrients
Note: These are general guidelines. Individual needs vary based on goals, preferences, and health conditions. Protein should be increased if building muscle, while athletes may need more carbohydrates.
Activity Level Guide
| Level | Description | Multiplier |
|---|---|---|
| Sedentary | Desk job, little exercise | BMR x 1.2 |
| Lightly Active | Light exercise 1-3 days/week | BMR x 1.375 |
| Moderately Active | Moderate exercise 3-5 days/week | BMR x 1.55 |
| Very Active | Hard exercise 6-7 days/week | BMR x 1.725 |
| Extremely Active | Physical job + daily training | BMR x 1.9 |