Calculate your daily calorie needs based on your body metrics and activity level.
Get recommendations tailored to your specific body metrics and activity level.
See calorie targets for maintaining weight, losing weight, or gaining weight.
Uses the Mifflin-St Jeor equation, considered the most accurate for estimating calorie needs.
Account for your daily physical activity to get realistic calorie needs.
Understanding your daily calorie needs is the foundation of any nutrition plan. Whether your goal is weight loss, muscle gain, or maintaining your current weight, knowing how many calories your body needs helps you make informed dietary choices.
The Mifflin-St Jeor equation is considered the gold standard for estimating calorie needs. It accounts for the key factors that influence metabolism: age, sex, weight, and height. Combined with an activity multiplier, it provides a reliable starting point for meal planning.
Most people overestimate their activity. Desk workers who exercise 3x per week are typically lightly active, not moderately active.
Extreme calorie restriction slows metabolism, causes muscle loss, and is unsustainable. Aim for a moderate deficit of 500-750 calories.
Calories matter, but so does the source. A balanced diet with adequate protein, healthy fats, and complex carbs supports better health outcomes.
As you lose or gain weight, your calorie needs change. Recalculate every 5-10 kg of weight change.
Using the Mifflin-St Jeor equation: for men, BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 5. For women, BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. BMR is then multiplied by an activity factor.
Basal Metabolic Rate is the number of calories your body needs at complete rest to maintain basic functions like breathing, circulation, and cell production. It accounts for about 60-75% of daily calorie expenditure.
Activity multipliers range from 1.2 (sedentary) to 1.9 (very active). A sedentary person with 1,500 BMR needs 1,800 calories, while a very active person needs 2,850.
A safe deficit is 500-750 calories per day, leading to about 0.5-0.75 kg (1-1.5 lbs) of weight loss per week. Never go below 1,200 calories for women or 1,500 for men without medical supervision.
While a calorie is a unit of energy regardless of source, the body processes different nutrients differently. Protein has a higher thermic effect and promotes satiety. Fiber-rich carbs are processed differently than simple sugars.
Important health notice
Esta herramienta proporciona resultados orientativos y no sustituye el consejo medico profesional. Los resultados pueden variar segun factores individuales. Consulta siempre con un medico o nutricionista antes de tomar decisiones sobre tu salud basandote en estos calculos.