FREE CALCULATOR

Calculate Your Calorie Needs

Find out how many calories you need daily — based on scientific formulas. In 60 seconds.

Your Data

years
cm
kg

How is it calculated?

We use the Mifflin-St Jeor formula — the currently most accurate method for calculating your Basal Metabolic Rate (BMR).

Men:

10 × Weight(kg) + 6.25 × Height(cm) - 5 × Age + 5

Women:

10 × Weight(kg) + 6.25 × Height(cm) - 5 × Age - 161

BMR vs. Total Daily Expenditure

Your BMR is the energy your body burns at rest. Your total daily expenditure additionally accounts for your activity level (PAL value).

Common Mistakes

  • Too aggressive deficit (eating below BMR)
  • Overestimating activity level
  • Only counting calories, ignoring nutrient quality
  • Not adjusting regularly when weight changes

A calculator gives you an orientation. What your body actually needs is revealed by blood work, bioimpedance and individual diagnostics. That's exactly what I do as a health coach.