Advanced Calorie Counter
Sedentary (Office job, little exercise)
Lightly Active (1-3 days/week)
Moderately Active (3-5 days/week)
Very Active (6-7 days/week)
Extra Active (Physical job or 2x training)
Maintenance Calories (TDEE)
0
Calories/day to maintain current weight
Mild Weight Loss
0
-0.25 kg/week
Weight Loss
0
-0.5 kg/week
Mild Weight Gain
0
+0.25 kg/week
Weight Gain
0
+0.5 kg/week
How the Calorie Counter Works
This calculator uses the Mifflin-St Jeor Equation, which is currently considered the most accurate standard for predicting Basal Metabolic Rate (BMR) for the general population. Once your BMR is established, we apply an activity multiplier to determine your Total Daily Energy Expenditure (TDEE).
The Math Behind the Calculation
The formulas used for BMR are as follows:
- For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Understanding Your Results
Your TDEE (Total Daily Energy Expenditure) is an estimate of how many calories you burn per day when exercise is taken into account. It is the "maintenance" number:
- Maintenance: Eat this amount to stay at your current weight.
- Caloric Deficit: To lose weight, you must eat fewer calories than your TDEE. A deficit of 500 calories per day typically results in roughly 0.5kg (1lb) of weight loss per week.
- Caloric Surplus: To gain muscle or weight, you must eat more than your TDEE. A surplus of 250-500 calories is recommended for lean mass gain.
Example Calculation
Imagine a 30-year-old male who weighs 80kg and is 180cm tall with a "Moderately Active" lifestyle:
- BMR: (10 × 80) + (6.25 × 180) – (5 × 30) + 5 = 1,780 calories.
- TDEE: 1,780 × 1.55 = 2,759 calories.
- Weight Loss Goal: 2,759 – 500 = 2,259 calories per day.
Important Considerations
While this calculator provides a highly accurate starting point, metabolic rates vary based on muscle mass, hormonal health, and genetics. It is recommended to track your weight and intake for 2-3 weeks and adjust your calorie target based on real-world results.