Calorie Calculator (BMR)
What is Basal Metabolic Rate (BMR)?
BMR is the minimum amount of energy your body needs to survive while performing basic functions, such as breathing, heart rate control, and maintaining body temperature at total rest.
🍎 Total Daily Energy Expenditure (TDEE)
TDEE is the sum of your BMR plus the energy you burn through movement. This figure is the real indicator of how many calories you should consume to maintain your current weight.
⚖️ Deficit and Surplus
If you consume fewer calories than your total expenditure, you will lose weight (deficit). If you consume more, you will gain weight (surplus). Consistency is key.
The Mifflin-St Jeor Equation
Our calculator uses the revised Mifflin-St Jeor equation, currently considered the most accurate for the general population.
Activity Levels and Multipliers
To obtain your actual caloric expenditure, we multiply your BMR by an activity factor (PAL). Be as honest as possible:
| Level | Description | Factor |
|---|---|---|
| Sedentary | Office work, mostly sitting, no exercise. | x1.2 |
| Lightly Active | Light exercise 1-3 days per week. | x1.375 |
| Moderately Active | Intense exercise 3-5 days per week. | x1.55 |
| Very Active | Athletes or very physical jobs daily. | x1.725 |
Frequently Asked Questions about Metabolism
What factors influence metabolism?
Muscle mass is the primary factor: muscle burns more calories than fat even at rest. Genetics, age (metabolism slows down over time), and the hormonal system also play a role.
Why is there a difference between the male and female formulas?
The difference (+5 for men, -161 for women) accounts for average body composition. Biologically, men tend to have more muscle mass, while women possess a higher percentage of essential fat necessary for the hormonal system. The formula adjustment compensates for this difference in active tissue that a scale doesn't see.
How accurate is this calorie calculation?
It is a close estimate, but the only way to know with total precision is through indirect calorimetry in a clinical setting. Use this as a starting point to adjust your diet.
Note: If you are an athlete with high muscle mass, this calculator might underestimate your needs. Conversely, if your body fat percentage is very high, the result may be overestimated.