Daily Calorie Calculator
Free calorie calculator using the Mifflin-St Jeor equation. Adjusts for activity level to compute your TDEE. Supports metric and imperial units. Try it free.
Understanding Daily Calorie Needs
Your daily calorie needs depend on your Basal Metabolic Rate (BMR) — the energy your body uses at rest — multiplied by an activity factor. Our calculator uses the Mifflin-St Jeor equation, considered the most accurate formula for estimating BMR:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
This BMR is then multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (extremely active) to estimate your Total Daily Energy Expenditure (TDEE).
체중 관리를 위한 칼로리
Understanding your TDEE helps you manage your weight effectively:
- Maintain weight: Eat at your TDEE level
- Lose weight: Create a deficit of 500 calories/day to lose ~0.5 kg per week
- Gain weight: Add 300-500 calories above TDEE for gradual muscle gain
A moderate deficit of 500 calories per day is generally safe and sustainable. Extreme calorie restriction (below 1,200 for women or 1,500 for men) is not recommended without medical supervision.
"에너지 섭취는 에너지 소비와 균형을 이루어야 합니다. 증거에 따르면 건강에 해로운 체중 증가를 피하기 위해 총 지방은 총 에너지 섭취의 30%를 초과하지 않아야 합니다."
💡 알고 계셨나요?
- A food Calorie (with a capital C) is actually 1,000 scientific calories — the energy needed to raise 1 kg of water by 1°C.
- Your brain consumes roughly 20% of your daily calories despite being only 2% of your body weight.
- Running a marathon burns approximately 2,600 calories — equivalent to about 9 hours of typical desk work.
자주 묻는 질문
How many calories should I eat per day?
It varies by age, sex, weight, height, and activity level. Most adults need between 1,600 and 3,000 calories per day. Use our calculator for a personalized estimate based on the Mifflin-St Jeor equation.
What is the Mifflin-St Jeor equation?
It is a formula published in 1990 that estimates your Basal Metabolic Rate (BMR) based on weight, height, age, and sex. Studies show it is the most accurate BMR prediction equation for most people.
Should I count calories to lose weight?
Calorie counting can be an effective tool for weight loss, but it is not the only approach. Focus on nutrient-dense foods, adequate protein, and consistent physical activity for sustainable results.