What is calorie need?
Calorie need is the amount of energy your body requires to perform daily functions. It depends on your basal metabolic rate (BMR) and physical activity level. Knowing your calorie needs helps you plan your diet more effectively.
How to calculate calorie needs?
This calculator uses the Mifflin-St Jeor formula, one of the most accurate BMR calculation methods:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age – 161
What is basal metabolic rate (BMR)?
BMR is the number of calories your body burns at rest to maintain vital functions: breathing, heart function, body temperature regulation. BMR accounts for approximately 60–75% of your total daily calorie needs.
What are the activity levels?
Total Daily Energy Expenditure (TDEE) is calculated by multiplying BMR by an activity factor:
- Sedentary (×1.2): Desk job, little physical activity
- Light activity (×1.375): Exercise 1–3 times per week
- Moderate activity (×1.55): Exercise 3–5 times per week
- Active (×1.725): Exercise 6–7 times per week
- Very active (×1.9): Intense exercise twice per day
Calorie need examples
30-year-old man: 80 kg, 180 cm, moderately active. BMR = 1,780 kcal. TDEE = 1,780 × 1.55 = 2,759 kcal/day.
25-year-old woman: 60 kg, 165 cm, lightly active. BMR = 1,354 kcal. TDEE = 1,354 × 1.375 = 1,862 kcal/day.
How many calories to lose weight?
To lose weight, you need to consume fewer calories than you burn. A recommended calorie deficit is 500 kcal per day, which helps lose about 0.5 kg per week. It is important not to reduce calories too much — women should not eat fewer than 1,200 kcal, and men fewer than 1,500 kcal per day.
Who benefits from this calorie calculator?
This calculator helps determine how many calories you need per day to maintain, lose or gain weight. Results are approximate — always consult a specialist for a personalised nutrition plan.