CalcWise

Calorie Calculator

Find your daily calorie needs with the Mifflin-St Jeor equation

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Understanding Your Calorie Needs

Calories are the energy your body needs to function. Your Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn each day, including your Basal Metabolic Rate (BMR) and physical activity.

The Mifflin-St Jeor Equation

Our calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR. Published in 1990, it has been validated by numerous studies and is recommended by the Academy of Nutrition and Dietetics.

Men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 5

Women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161

Activity Multipliers

Your BMR is multiplied by an activity factor to estimate your TDEE. Sedentary individuals (desk jobs, little exercise) use a factor of 1.2, while very active people (intense daily exercise) use 1.725 or higher.

Safe Weight Loss Guidelines

A calorie deficit of 500 kcal/day typically results in about 0.5 kg (1 lb) of weight loss per week. It's generally not recommended to go below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision.

Frequently Asked Questions

How many calories should I eat per day?+
It depends on your age, gender, height, weight, and activity level. The average adult needs 1,600-3,000 calories per day. Use our calculator for a personalized estimate based on the scientifically-validated Mifflin-St Jeor equation.
What is BMR vs TDEE?+
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep your organs functioning. TDEE (Total Daily Energy Expenditure) includes BMR plus all calories burned through daily activities, exercise, and digestion.
How accurate is this calculator?+
The Mifflin-St Jeor equation is accurate within 10% for most people. Individual metabolism can vary based on genetics, muscle mass, hormonal factors, and medical conditions.
Should I eat back exercise calories?+
It depends on your goals. If you're trying to lose weight, eating back all exercise calories may slow progress. A common approach is to eat back about 50% of exercise calories to fuel recovery without eliminating your deficit.
What are macros and why do they matter?+
Macros (macronutrients) are protein, carbohydrates, and fat. While total calories determine weight change, macro balance affects body composition, energy levels, and overall health. Adequate protein is especially important for preserving muscle during weight loss.

Calorie Quick Facts

  • • 1 lb of fat = ~3,500 calories
  • • Brain uses ~20% of daily calories
  • • Protein: 4 cal/g | Carbs: 4 cal/g
  • • Fat: 9 cal/g | Alcohol: 7 cal/g
  • • Digestion burns ~10% of intake

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