Calorie Calculator
Calculate your daily calorie needs. Basal metabolic rate and total needs using Harris-Benedict and Mifflin-St Jeor formulas.
Note: These calculations are for informational purposes only and do not replace professional tax or financial advice. All information without guarantee.
Frequently Asked Questions
What is the difference between basal metabolic rate and total energy expenditure?
Basal metabolic rate (BMR) is the energy the body needs at complete rest. Total expenditure multiplies BMR by the PAL factor (activity level) and represents the actual daily calorie need.
How many calories do I need to lose weight?
A deficit of 300–500 kcal per day leads to approx. 0.3–0.5 kg weight loss per week. Deficits over 500 kcal cause muscle loss and yo-yo effects. Rule of thumb: maintenance calories − 400 kcal = weight-loss calories.
How accurate is the calorie calculation?
The Mifflin-St. Jeor formula is the most accurate estimation method with ±10 % deviation. Individual factors like muscle mass, thyroid function and hormones can cause deviations.
What are macronutrients?
Macronutrients are carbohydrates (4 kcal/g), proteins (4 kcal/g) and fats (9 kcal/g). A balanced diet contains approx. 45–55 % carbs, 15–25 % protein, 25–35 % fat. With sport: higher protein recommended (1.6–2.2 g/kg bodyweight).
What is the Calorie Calculator?
The calorie calculator computes daily calorie needs based on age, gender, weight, height and activity level. It uses the Mifflin-St. Jeor formula.
How does the Calorie Calculator work?
Enter age, gender, body weight (kg) and height (cm) and select your activity level. The calculator computes basal metabolic rate (BMR) using Mifflin-St. Jeor, then multiplies by the PAL factor for total daily energy expenditure.
Key Data and Facts
Mifflin-St. Jeor: Men BMR = 10 × weight + 6.25 × height − 5 × age + 5. Women BMR = 10 × weight + 6.25 × height − 5 × age − 161. PAL factors: sedentary 1.2 – lightly active 1.375 – moderately active 1.55 – very active 1.725 – extremely active 1.9. 1 kg fat ≈ 7,700 kcal.
Step-by-Step Guide
Step-by-step: 1. Calculate BMR (Mifflin-St. Jeor). 2. Estimate activity level. 3. Total expenditure = BMR × PAL factor. 4. Adjust for goal: weight loss −300 to −500 kcal/day; weight gain +300 to +500 kcal. 5. Split macronutrients: approx. 50 % carbs, 25 % protein, 25 % fat.
Calculation Example
Male, 35 years, 80 kg, 180 cm, moderately active: BMR = 1,830 kcal. PAL 1.55: daily need 2,837 kcal. For weight loss (−400 kcal): approx. 2,437 kcal/day.
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