Calorie Calculator
Calculate your daily calorie needs using the Mifflin-St Jeor equation. Accounts for gender, age, height, weight, and activity level.
How to Calculate Daily Calorie Needs
- Enter your gender, age, weight (kg), and height (cm) into the corresponding fields.
- Select your typical activity level from the dropdown menu.
- Click Calculate to see your BMR and TDEE values.
- Use the weight loss or weight gain targets shown below your TDEE to plan your daily calorie intake.
クイックリファレンス
| 変換元 | 変換先 |
|---|---|
| Sedentary | ~1,800–2,000 kcal/day |
| Moderate activity | ~2,200–2,400 kcal/day |
| High activity | ~2,600–3,000 kcal/day |
| Protein | 0.8–1.2 g/kg body weight |
| Carbohydrates | 45–65% of calories |
| Fats | 20–35% of calories |
使用例
- •Planning a calorie deficit diet to achieve gradual, sustainable weight loss of 0.5 kg per week.
- •Determining how many calories to consume when bulking up during a strength training program.
- •Adjusting daily food intake after a significant lifestyle change such as switching from a desk job to physical labor.
計算式
Mifflin-St Jeor formula: Men BMR = 10×weight + 6.25×height − 5×age + 5; Women BMR = 10×weight + 6.25×height − 5×age − 161. TDEE = BMR × activity factor.
よくある質問
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic life functions.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by a physical activity factor. It shows your actual daily calorie needs.
How can I use this calculator to lose weight?
To lose weight, create a deficit of 500 kcal from your TDEE. This will result in roughly 0.5 kg (1 lb) of weight loss per week.
Which activity level should I choose?
Sedentary — desk job, no exercise. Lightly active — 1–3 workouts per week. Moderate — 3–5 workouts. Active — 6–7 workouts. Very active — professional athlete or heavy physical labor.