Daily Calorie Needs Calculator
Knowing how many calories your body needs each day is essential for weight management. This calculator uses the Mifflin-St Jeor equation, considered the most accurate formula for estimating calorie needs, to help you determine your daily caloric requirements.
The Mifflin-St Jeor equation was developed in 1990 and has been validated as the most reliable method for estimating resting metabolic rate in both normal-weight and obese individuals. It calculates your Basal Metabolic Rate (BMR) and then applies an activity multiplier to estimate your Total Daily Energy Expenditure (TDEE).
For weight loss, a moderate caloric deficit of 500 calories per day is generally recommended, which equates to approximately 0.5 kg (1 pound) of fat loss per week. Going below your BMR is not recommended as it can lead to muscle loss, nutritional deficiencies, and metabolic adaptation. Always consult a healthcare professional before starting any significant calorie restriction plan.
Factors such as body composition, hormonal status, medications, and medical conditions can affect your actual calorie needs. This calculator provides an estimate and should be used as a starting point for dietary planning.