Calorie Calculator

What is BMR?

Basal Metabolic Rate (BMR) represents the minimum number of calories your body needs to perform basic life-sustaining functions while at rest. These functions include:

Breathing and circulation
Cell production and regeneration
Brain and nerve function
Temperature regulation
Hormone regulation

The Science Behind the Calculator

This calculator uses the Mifflin-St Jeor Equation, which is considered the most accurate formula for calculating BMR. Published in 1990, it's been validated by multiple studies and is recommended by the Academy of Nutrition and Dietetics.

Mifflin-St Jeor Equation:

For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Total Daily Energy Expenditure (TDEE)

Your daily calorie needs are calculated by multiplying your BMR by an activity factor that reflects your typical physical activity level:

Sedentary (1.2): Little or no exercise, desk job
Lightly Active (1.375): Light exercise 1-3 days/week
Moderately Active (1.55): Moderate exercise 3-5 days/week
Very Active (1.725): Hard exercise 6-7 days/week
Extra Active (1.9): Very hard exercise, physical job or training twice per day

Note: These calculations provide estimates based on statistical averages. Individual needs may vary based on factors like genetics, muscle mass, medical conditions, and specific health goals.

Understanding Your Results

The calculator provides two key numbers:

BMR (Basal Metabolic Rate): Your body's minimum calorie needs at rest
Daily Calorie Needs: Total calories needed based on your activity level

Weight Management Goals

Goal	Daily Calorie Adjustment	Expected Result
Maintain Weight	Eat your daily calorie needs	Stable weight
Lose Weight	Reduce by 500-750 calories	1-1.5 lbs per week loss
Gain Weight	Add 300-500 calories	0.5-1 lb per week gain

Important Considerations

Gradual Changes: Make calorie adjustments gradually for sustainable results
Nutrient Quality: Focus on balanced nutrition, not just calorie numbers
Regular Monitoring: Track your progress and adjust as needed
Exercise Balance: Combine diet changes with appropriate physical activity

Safety Note: Never consume fewer calories than your BMR without medical supervision. This can be dangerous and counterproductive for your health and metabolism.

Practical Applications

1. Weight Management

Weight Loss Planning: Create sustainable calorie deficits
Muscle Gain: Calculate surplus needs for muscle building
Maintenance: Understand baseline needs after reaching goals

2. Athletic Performance

Training Support: Fuel workouts appropriately
Recovery Nutrition: Meet increased needs during intense training
Competition Prep: Adjust intake for different training phases

3. Health Management

Medical Nutrition: Support treatment and recovery
Pregnancy/Nursing: Adjust for increased caloric needs
Aging: Adapt to changing metabolic needs

Tips for Success

Keep a Food Diary: Track your intake accurately
Plan Meals: Structure eating around your calorie goals
Regular Weigh-ins: Monitor trends, not daily fluctuations
Adjust Gradually: Make small, sustainable changes
Stay Hydrated: Water supports metabolic function

Professional Guidance: For best results, consider working with a registered dietitian or healthcare provider, especially if you have specific health conditions or athletic goals.

Results

About This Calculator