How calorie calculation works
Knowing how many calories your body needs per day is the first step for any nutrition goal — whether losing weight, building muscle, or simply maintaining a healthy diet. Our calculator uses the Mifflin-St Jeor formula, considered the most accurate by the scientific community.
What is Total Daily Energy Expenditure (TDEE)?
TDEE represents the total calories your body burns in a day, including basal metabolism, physical activity, food digestion and other activities. To lose weight, consume fewer calories than your TDEE; to gain mass, consume more.
What is Basal Metabolic Rate (BMR)?
BMR is the energy your body uses at complete rest to maintain vital functions like breathing, blood circulation, and organ function. It accounts for 60-75% of your total daily calorie expenditure and varies by weight, height, age and sex.
What is Body Mass Index (BMI)?
BMI relates weight to height to classify whether a person is underweight, normal, overweight or obese. While it doesn't consider body composition (muscle vs. fat), it's a useful reference for general health assessment.
What are macronutrients?
Macronutrients are nutrients that provide energy: protein (4 kcal/g), carbohydrates (4 kcal/g) and fats (9 kcal/g). A balanced distribution is essential for health, performance and body composition. Our calculator recommends 2g of protein per kg of body weight as baseline.