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Calorie Calculator
Calculate your daily calorie needs based on your body data.
How to Use
1
Enter your gender, age, weight, and height.
2
Choose your activity level.
3
Click "Calculate" to see the results.
Enter Your Data
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About This Tool
What is a Calorie Calculator?
A calorie calculator estimates daily energy needs based on the Mifflin-St Jeor equation, the most accurate BMR formula. It considers gender, age, weight, height, and activity level.
How Does It Work?
First, BMR is calculated (energy at complete rest). Then it's multiplied by an activity factor. To lose weight: subtract 500 kcal. To gain: add 500 kcal.
Nutrition Tips
- Don't go below 1200 kcal (women) or 1500 kcal (men)
- Losing 0.5-1 kg/week is safe and sustainable
- Protein helps maintain muscle during weight loss
- Recalculate every 5 kg of weight change
- Recalculate every month as your weight changes
Tip: The Mifflin-St Jeor equation is 5% more accurate than Harris-Benedict according to the American Dietetic Association.
Sources & References
Frequently Asked Questions
It's the most widely used and accurate formula for estimating basal metabolic rate (BMR), recommended by medical organizations since 2005.
Reduce 500 kcal from your daily needs to lose ~0.5 kg/week. Never go below 1200 kcal for women or 1500 kcal for men.
It uses weight, height, age, and gender. For very muscular individuals, actual needs may be slightly higher.
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain vital functions. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned from physical activity and digestion. TDEE is the number you use for diet planning.
Results are estimates and provide a good starting point. Actual needs may vary based on muscle mass, genetics, health conditions, and medications. People with large muscles may need more calories. Monitor your weight and adjust intake based on actual results.
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