About Our Calorie Calculator

Scientific Foundation
This calculator uses three validated equations to estimate your daily calorie needs:

1. Mifflin-St Jeor Equation (most accurate for most people)

2. Revised Harris-Benedict Equation (historical benchmark)

3. Katch-McArdle Formula (best for those who know body fat percentage)

Key Metrics Calculated

• BMR (Basal Metabolic Rate): Calories burned at complete rest

• TDEE (Total Daily Energy Expenditure): Maintenance calories including activity

Weight Loss Guidance

• 500 calorie/day deficit ≈ 1 lb (0.45 kg) weight loss per week

• Never exceed 1,000 calorie/day deficit without medical supervision

• Zigzag calorie cycling helps prevent metabolic adaptation

Why It Works

• Accounts for age, gender, height, weight, and activity level

• Based on peer-reviewed metabolic research

• Provides personalized targets (not generic 2,000-calorie estimates)

Pro Tips for Best Results
Combine with nutrient-dense foods (vegetables, lean proteins)
Recalculate every 5-10 lbs of weight change
For accuracy, measure body fat % if possible

Sample Calorie Needs

Remember: All calculations are estimates. Individual results may vary based on muscle mass, genetics, and other factors. Consult a healthcare provider before making drastic dietary changes.
Check Out This BMI Calculator