Calorie Calculator
Get your basal metabolic rate (Mifflin-St Jeor) and daily calorie needs by activity level from age, height, weight and sex, plus targets to lose or gain weight.
Note: These calculations are for informational purposes only and do not replace professional tax or financial advice. All information without guarantee.
FAQ
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. Larger deficits favour muscle loss and the yo-yo effect; only go below your basal metabolic rate over the long term under medical supervision. The calculator shows maintenance calories − 500 kcal and warns you if that is below your BMR.
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).
Guide
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 = 10×80 + 6.25×180 − 5×35 + 5 = 800 + 1,125 − 175 + 5 = 1,755 kcal. PAL 1.55: daily need 1,755 × 1.55 = 2,720 kcal. For weight loss (−500 kcal as in the calculator, approx. 0.5 kg per week): approx. 2,220 kcal/day.
Sources
Official sources
Calculations are based on applicable German laws and official data:
Full methodology at Methodology.
Reviewed by Konstantin Iakovlev · Last updated:
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