Calculator Suite

Calorie Needs Calculator

Calculate your daily calorie needs using the Harris-Benedict equation

Personal Information
Enter your details to calculate your daily calorie needs

Biological sex affects BMR calculation

Age affects metabolic rate

Current body weight

Height in selected unit

Select the option that best describes your daily activity

What you want to achieve with your diet

Mifflin-St Jeor is more accurate for most people

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Calorie Formulas
Scientific equations used for calculating daily calorie needs

Harris-Benedict (Original)

BMRmen=88.362+(13.397×W)+(4.799×H)−(5.677×A)BMR_{men} = 88.362 + (13.397 \times W) + (4.799 \times H) - (5.677 \times A)
BMRwomen=447.593+(9.247×W)+(3.098×H)−(4.330×A)BMR_{women} = 447.593 + (9.247 \times W) + (3.098 \times H) - (4.330 \times A)

WW = Weight in kg

HH = Height in cm

AA = Age in years

Mifflin-St Jeor (Recommended)

BMRmen=(10×W)+(6.25×H)−(5×A)+5BMR_{men} = (10 \times W) + (6.25 \times H) - (5 \times A) + 5
BMRwomen=(10×W)+(6.25×H)−(5×A)−161BMR_{women} = (10 \times W) + (6.25 \times H) - (5 \times A) - 161

Total Daily Energy Expenditure

TDEE=BMR×Activity FactorTDEE = BMR \times \text{Activity Factor}

Activity factors: 1.2-1.9 based on exercise level

Understanding Calories

BMR vs TDEE

BMR is calories burned at rest. TDEE includes activity and exercise. Most people need 20-90% more calories than their BMR.

Weight Management

3,500 calories ≈ 1 pound. Create a 250-500 calorie deficit for sustainable weight loss of 0.5-1 lb per week.

Macronutrients

Protein: 4 cal/g, Carbs: 4 cal/g, Fat: 9 cal/g. Balance all three for optimal health and satiety.

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