Kalkulo

Calorie calculator

Estimate your daily calorie needs (TDEE) from the Mifflin-St Jeor equation, then adjust by 500 kcal to lose or gain about 1 lb per week.

Result
2556 kcal/day
Basal metabolism : 1649 kcal

About this tool

Why use this tool

The calorie calculator estimates your Total Daily Energy Expenditure (TDEE) — the number of calories your body burns in a day. It is the foundation for any weight loss, maintenance or muscle gain plan, aligned with the USDA Dietary Guidelines for Americans and the CDC's recommendations for healthy eating.

How the calculation works

Basal Metabolic Rate (BMR) uses the Mifflin-St Jeor equation (recommended by the Academy of Nutrition and Dietetics): men = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5; women = same − 161. Weight in lbs is converted (1 lb = 0.4536 kg), height in inches (1 in = 2.54 cm). TDEE = BMR × activity factor (1.2 sedentary desk job, 1.375 light 1–3 workouts/week, 1.55 moderate 3–5, 1.725 hard 6–7, 1.9 athlete/physical job).

Real example

A 35-year-old man, 180 lbs (81.6 kg), 5'10" (178 cm), moderate activity: BMR = 10×81.6 + 6.25×178 − 5×35 + 5 = 1,748 kcal. TDEE = 1,748 × 1.55 = 2,709 kcal/day. To lose 1 lb per week, cut 500 kcal/day (2,209 kcal). To gain 1 lb per week, add 500 kcal (3,209 kcal).

Practical tips

Follow the USDA MyPlate distribution: half the plate fruits and vegetables, quarter lean protein, quarter whole grains. Aim for 45–65 % carbs, 20–35 % fat, 10–35 % protein per DRI. Do not go below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision. Drink about 91 oz/day (women) or 125 oz/day (men) of total water per the National Academies. The CDC recommends 150 minutes/week of moderate aerobic activity plus 2 strength sessions.

Disclaimer

This is an estimate for informational purposes only. Individual needs vary with body composition, genetics, medications and medical conditions (thyroid, PCOS, diabetes). Consult a physician or a Registered Dietitian Nutritionist (RDN, credentialed by the Commission on Dietetic Registration) before any significant calorie restriction, especially during pregnancy, breastfeeding or with an eating disorder history.

Frequently asked questions

What is the difference between BMR and TDEE?⌄
Your Basal Metabolic Rate (BMR) is the energy your body burns at complete rest just to keep organs functioning. Total Daily Energy Expenditure (TDEE) adds the calories burned through daily movement, exercise and digestion on top of BMR, using an activity multiplier. TDEE is the number that actually tells you how much you can eat to maintain your current weight.
Is the Mifflin-St Jeor equation more accurate than Harris-Benedict?⌄
Yes, for most adults. The Academy of Nutrition and Dietetics found Mifflin-St Jeor to be the most accurate predictive equation for resting energy expenditure in non-obese and obese adults, replacing the older Harris-Benedict formula from 1919 as the preferred clinical standard. Both remain estimates and can be off by several hundred calories for a given individual.
How many calories should I cut to lose 1 pound a week?⌄
A commonly used rule of thumb is that a pound of body fat corresponds to roughly 3,500 kcal, so a sustained daily deficit of about 500 kcal produces close to 1 pound of loss per week. This estimate is a simplification — actual results vary with metabolic adaptation, water retention and body composition — so treat it as a starting point rather than an exact conversion.
Do I need to track every calorie to lose weight successfully?⌄
No. Many people lose weight successfully by focusing on portion control, protein intake and food quality without logging every item. Tracking tends to help most in the first few weeks to build awareness of true portion sizes, since research consistently shows people underestimate their intake. It is a tool, not a requirement.
What is a safe minimum calorie intake?⌄
Most guidance recommends not going below about 1,200 kcal per day for women or 1,500 kcal per day for men without medical supervision, since very low intakes risk nutrient deficiencies, muscle loss and a slowed metabolism. If your calculated deficit target falls under these floors, add more activity instead of cutting food further, or consult a Registered Dietitian Nutritionist.

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