Calculate Your Daily Calories
Estimate how many calories you need to maintain, lose, or gain weight.
Understanding Your Calorie Needs
Your daily calorie needs depend on your basal metabolic rate (BMR) and activity level.
How It's Calculated
We use the Mifflin-St Jeor Equation, considered the most accurate for calculating BMR:
For Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
For Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161
This is then multiplied by your activity factor.
Weight Management
- Weight loss: Subtract 300-500 calories from maintenance
- Weight gain: Add 300-500 calories to maintenance
- Healthy loss: Aim for 0.5-1kg per week