Daily Calorie Needs Calculator
Understanding your daily calorie needs is essential for maintaining, losing, or gaining weight in a healthy way. Our calculator uses the Mifflin-St Jeor Equation, which is considered the most accurate for estimating calorie needs.
Understanding Your Results
Maintenance calories represent the number of calories you need to consume daily to maintain your current weight based on your activity level.
Weight loss is calculated by creating a modest calorie deficit (about 10-20% below maintenance). A deficit of 500 calories per day typically results in about 0.5 kg of weight loss per week.
Weight gain requires a calorie surplus. A surplus of 250-500 calories per day can lead to steady muscle gain with minimal fat when combined with strength training.
Important Notes
- These calculations are estimates - individual needs may vary by ±15%.
- For best results, combine calorie control with a balanced diet and regular exercise.
- Consult a healthcare professional before making significant dietary changes.
- Recalculate every 5-10 kg of weight change or if your activity level changes.