🍎
Daily Calorie Calculator
Calculate your daily calorie needs based on your lifestyle, goals, and personal characteristics for optimal health and wellness.
Personal Information
Desk job, minimal physical activity
Keep your current weight stable
🔬 How It Works
We use the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR), then multiply by your activity factor to get Total Daily Energy Expenditure (TDEE).
- • BMR = calories your body needs at rest
- • TDEE = BMR × activity level
- • Target calories = TDEE ± goal adjustment
🎯 Setting Realistic Goals
- Aim for 1-2 pounds per week for weight loss
- Focus on sustainable lifestyle changes
- Track progress beyond just the scale
- Adjust calories based on progress
📊 Macronutrient Importance
- Protein: Preserves muscle, increases satiety
- Carbs: Fuel for brain and muscles
- Fats: Essential for hormones and vitamins
- Balance: All three are important for health
⚠️ Important Notes
- • These are estimates - individual needs vary
- • Consider consulting a registered dietitian
- • Adjust based on hunger, energy, and progress
- • Quality of calories matters as much as quantity
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