Calorie Calculator
This calculator uses the Mifflin-St Jeor equation — the most accurate BMR formula for the general population — combined with an activity multiplier to estimate your Total Daily Energy Expenditure (TDEE). Your calorie target is then adjusted based on your goal.
BMR Formula (Mifflin-St Jeor)
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, accounting for your activity level. It equals your BMR multiplied by an activity factor:
- Sedentary (×1.2): Desk job, no deliberate exercise.
- 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 training 6–7 days/week.
- Extra active (×1.9): Physical labour plus daily training.
Setting Your Calorie Target
- Maintain: Eat at TDEE.
- Lose weight: TDEE − 500 kcal/day → ~0.45 kg loss per week.
- Gain muscle: TDEE + 300 kcal/day → lean bulk with minimal fat gain.
- Aggressive cut: TDEE − 1000 kcal/day → ~0.9 kg loss per week (use short-term only).
Protein Recommendation
The calculator shows a protein target of 2 g per kg of body weight — the evidence-based recommendation for muscle retention during fat loss or muscle building phases. Distribute it across 3–5 meals for best absorption.
Frequently Asked Questions
How accurate is the Mifflin-St Jeor equation?
It predicts BMR within 10% for most people. Accuracy drops for very muscular athletes (underestimates) and individuals with thyroid conditions. Treat the output as a starting point and adjust based on real-world results over 2–3 weeks.
Should I eat below 1200 kcal to lose weight faster?
No. Very low calorie diets cause muscle loss, hormonal disruption, and metabolic adaptation. A moderate deficit of 500 kcal/day is safer and more sustainable. Eat enough protein and strength train to preserve muscle during any cut.