dopecalc

Calorie Calculator

Estimate your daily calorie needs using the Mifflin-St Jeor equation. Includes BMR, maintenance calories, and weight loss/gain targets with macronutrient breakdown.

years
cm
kg

About this Calculator

Estimate your daily calorie needs using the Mifflin-St Jeor equation. Includes BMR, maintenance calories, and weight loss/gain targets with macronutrient breakdown.

Formula & Calculations

Formula

Mifflin-St Jeor: BMR = 10W + 6.25H - 5A + S (S=+5 male, S=-161 female), TDEE = BMR × activity factor
Where:
  • BMR=Basal Metabolic Rate — calories burned at complete rest
  • W=Weight in kilograms
  • H=Height in centimeters
  • A=Age in years
  • TDEE=Total Daily Energy Expenditure (maintenance calories)

Assumptions

  • Uses the Mifflin-St Jeor equation, the most accurate BMR formula for the general population.
  • Activity multipliers: Sedentary = 1.2, Light = 1.375, Moderate = 1.55, Active = 1.725, Very Active = 1.9.
  • Weight loss target assumes 500 kcal/day deficit (~0.45 kg/week). Weight gain assumes 500 kcal/day surplus.
  • Macronutrient split: 30% protein, 30% fat, 40% carbohydrates.

Calculation Examples

Example 1

Inputs:Male, 30 years, 180 cm, 80 kg, Moderate activity
Result:BMR: 1,780 kcal, Maintenance: 2,759 kcal, Weight Loss: 2,259 kcal, Weight Gain: 3,259 kcal

BMR = 10(80) + 6.25(180) - 5(30) + 5 = 1,780. TDEE = 1,780 × 1.55 = 2,759.

Example 2

Inputs:Female, 25 years, 165 cm, 60 kg, Light activity
Result:BMR: 1,373 kcal, Maintenance: 1,888 kcal, Weight Loss: 1,388 kcal, Weight Gain: 2,388 kcal

BMR = 10(60) + 6.25(165) - 5(25) - 161 = 1,373. TDEE = 1,373 × 1.375 = 1,888.

Frequently Asked Questions

How accurate is the calorie estimate?

The Mifflin-St Jeor equation is considered the most accurate BMR formula for the general population, typically within 10% of measured values. Individual metabolism can vary based on genetics, muscle mass, and health conditions.

Is a 500-calorie deficit safe?

A 500-calorie daily deficit typically results in about 0.45 kg (1 lb) of weight loss per week, which is considered a safe and sustainable rate by health organizations.

What do the macronutrient percentages mean?

The 30/30/40 split means 30% of calories from protein, 30% from fat, and 40% from carbohydrates. This is a balanced starting point; individual needs may vary based on fitness goals.