How the Calorie Calculator Works
This tool uses the Mifflin-St Jeor equation, widely considered the most accurate formula for estimating Basal Metabolic Rate (BMR). Your BMR represents the number of calories your body needs at complete rest to maintain vital functions such as breathing, circulation, and cell production. By multiplying your BMR by an activity factor, you get your Total Daily Energy Expenditure (TDEE) — the total calories you burn each day.
Understanding Your Results
Maintenance calories keep your weight stable. To lose roughly 0.45 kg (1 lb) per week, a deficit of about 500 calories per day is commonly recommended. For weight gain, a surplus of 500 calories supports muscle growth when paired with resistance training. The macronutrient breakdown provides a balanced starting point — protein supports muscle repair, carbohydrates fuel activity, and fats are essential for hormone production and nutrient absorption.
Limitations
Calorie calculators provide estimates. Individual metabolism varies based on genetics, muscle mass, hormones, and other factors. Use these numbers as a starting point and adjust based on real-world results over 2–4 weeks.
Disclaimer: This tool is for informational purposes only and does not constitute medical advice. Consult a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine.