Calorie Calculator
Estimate your daily calorie needs based on your age, sex, weight, height, activity level, and goal. The calculator uses the Mifflin-St Jeor equation — no sign-up required.
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How the Calculation Works
Step 1 — Basal Metabolic Rate (BMR)
BMR estimates the calories your body burns at rest, using the Mifflin-St Jeor equation. For men: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161.
Step 2 — Activity Multiplier (TDEE)
Your BMR is multiplied by an activity factor to estimate total daily energy expenditure (TDEE) — the calories you burn in a typical day.
| Activity level | Multiplier | Typical pattern |
|---|---|---|
| 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 |
Step 3 — Goal Adjustment
To estimate a calorie target, the calculator applies: a deficit of 500 calories/day for weight loss, no adjustment for maintenance, and a surplus of 300 calories/day for building muscle. These are general estimates, not guarantees.
Limitations: Formulas estimate population averages and may over- or underestimate your personal needs. They are not a substitute for professional medical or nutritional advice. Consult a doctor or registered nutritionist before starting any weight-management program.
Calorie Calculator FAQ
How is my daily calorie need calculated?
The calculator uses the Mifflin-St Jeor equation to estimate your basal metabolic rate (BMR), then multiplies it by an activity factor to estimate your total daily energy expenditure (TDEE). It then applies a goal adjustment: a deficit for weight loss, maintenance for staying the same, or a surplus for building muscle.
What is the 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. It is a widely used formula for estimating resting calorie needs.
Is this calculator medical advice?
No. This is a general educational estimate based on population formulas. Your actual needs depend on your body composition, metabolism, and health. If you are managing a medical condition or are pregnant or nursing, consult a doctor or registered nutritionist before changing your diet.
Which meal plans match my target?
We offer calorie-controlled meal plans at 1200, 1400, 1600, and 1800 calories per day. The calculator suggests the closest available plan to your target, and our team can discuss adjustments. Plans are calorie-controlled food options, not medical advice.
Ready to Put Your Number to Work?
Turn your target calories into a ready-made plan. Our calorie-controlled meal plans (1200–1800 calories/day) are prepared daily and delivered in the Heliopolis zone — or available for pickup from Katameya Heights.