About Calorie Calculator
Estimates daily calorie needs using the Mifflin-St Jeor equation, the most widely validated BMR formula in clinical nutrition. Enter weight, height, age, gender, and activity level to get your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and goal-specific calorie targets for weight loss (−500 cal), maintenance, and weight gain (+500 cal). Macro splits default to 30% protein, 40% carbs, 30% fat.
- Uses the Mifflin-St Jeor equation: 10 × weight(kg) + 6.25 × height(cm) − 5 × age ± gender offset
- Supports metric (kg/cm) and imperial (lbs/ft-in) with automatic unit conversion
- Five activity multipliers from sedentary (1.2×) to very active (1.9×)
- Calculates macronutrient targets in grams and calories (30/40/30 protein/carb/fat split)
- Weight loss and gain targets use a standard ±500 calorie daily deficit/surplus
- Calculation history stores up to 10 entries with CSV export
Frequently Asked Questions
- Why does this use Mifflin-St Jeor instead of Harris-Benedict?
- Mifflin-St Jeor is more accurate for modern populations. Studies show it predicts resting metabolic rate within 10% for most adults, outperforming Harris-Benedict by a meaningful margin.
- How accurate is the ±500 calorie rule for weight change?
- It’s a rough guideline based on the old 3,500 calories per pound model. Real-world results vary with metabolic adaptation, body composition, and adherence. Use the numbers as a starting point and adjust based on actual progress.