Daily Calorie Needs Calculator

What is Basal Metabolic Rate (BMR)?

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production. We use the Mifflin-St Jeor equation, considered the most accurate by many experts, to calculate your BMR.

How does activity level affect my calorie needs?

Your activity level is multiplied by your BMR to calculate your Total Daily Energy Expenditure (TDEE). Sedentary (little exercise) multiplies your BMR by 1.2, while very active (intense daily exercise) multiplies it by 1.9.

How should I adjust calories for weight loss or gain?

For weight loss, we subtract 500 calories from your maintenance level for a safe loss of about 0.5kg per week. For weight gain, we add 500 calories for a gradual gain of about 0.5kg per week.

Why are macronutrients important?

Macronutrients (protein, carbs, and fats) each play unique roles in your body. Protein supports muscle repair, carbs provide energy, and fats support hormone function. We recommend a balanced ratio of 30% protein, 50% carbs, and 20% fats for most people.