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Metabolic · Precision
Calorie Calculator
Calculate daily energy requirements with the Mifflin-St Jeor formula and optimize your nutritional strategy.
Physical Parameters
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Sedentary
Little or no exercise, office job
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Lightly Active
Light exercise 1-3 days/week
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Moderately Active
Moderate exercise 3-5 days/week
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Very Active
Hard exercise 6-7 days/week
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Extra Active
Hard exercise daily + physical job
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Calculated Daily Target
2,852
Calories to maintain weight effectively
Basal Metabolic Rate (BMR)
1,840
Total Expenditure (TDEE)
2,852
Optimized Macronutrients
Macros100%
Protein (30%)
214gCarbs (40%)
285gFats (30%)
95g💧
Hydration Factor
Water intake boosts metabolic efficiency by 30%.
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Protein Priority
Essential for muscle preservation during deficit.
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Sleep Recovery
Lack of rest increases hunger-driving hormones.
Methodology & FAQ
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy spent at complete rest. TDEE (Total Daily Energy Expenditure) adds your movement and exercise to that baseline.
How accurate is the Mifflin-St Jeor formula?
It is currently considered the most accurate formula for estimating calorie needs in healthy adults, with a margin of error around 10%.
Should I adjust macros manually?
Our presets provide a balanced start. Bodybuilders often increase protein (40%+), while endurance athletes may skew higher towards carbs (50%+).