How to Calculate Your Daily Calories

÷ SmartCalc 🥗 Health Guide BMR and TDEE explained visually using the Mifflin–St Jeor equation — the gold standard formula SmartCalc · smart-calculator.in Calorie Calculator

Two Key Numbers

÷ SmartCalc 2 / 8 BMR vs TDEE 🛌 BMR (Basal Metabolic Rate) — calories burned at complete rest. Just to keep organs working. 🏃 TDEE (Total Daily Energy Expenditure) — total calories burned including all activity. What you actually need. TDEE = BMR × Activity Multiplier The formula → Calculate Mine

Mifflin–St Jeor Equation

÷ SmartCalc 3 / 8 📐 Formula Men BMR = 10W + 6.25H − 5A + 5 W=weight(kg) H=height(cm) A=age Women BMR = 10W + 6.25H − 5A − 161 Recommended by the Academy of Nutrition and Dietetics as the most accurate formula See a real example → Try It

Step-by-Step Calculation

÷ SmartCalc 4 / 8 📝 Example Male · 25yr · 70kg · 170cm BMR = 10×70 + 6.25×170 − 5×25 + 5 = 700 + 1,062.5 − 125 + 5 BMR = 1,642.5 kcal/day Moderately active (×1.55) TDEE = 1,642.5 × 1.55 TDEE = 2,546 kcal/day ✓ Activity multipliers → Calculate Mine

Which Multiplier Are You?

÷ SmartCalc 5 / 8 🏃 Activity Multipliers Sedentary Desk job, no exercise × 1.2 Light Active 1–3 days/week × 1.375 Moderate 3–5 days/week × 1.55 Very Active 6–7 days/week × 1.725 Extra Active Physical job + training × 1.9 Setting calorie goals → My TDEE

Setting Your Calorie Target

÷ SmartCalc 6 / 8 🎯 Calorie Goals TDEE Maintain Weight −500 Lose Weight (~0.5kg/wk) +300 Build Muscle Never go below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision. Quick tips → Calculate

Hit Your Calorie Goal

÷ SmartCalc 7 / 8 ✅ Nutrition Tips 🥦 Eat whole foods — naturally filling, nutrient-dense, lower calorie density 💪 High protein — 1.6–2.2g per kg of body weight for muscle/satiety 💧 Stay hydrated — thirst is often mistaken for hunger 😴 Sleep 7–9 hours — poor sleep raises hunger hormones by up to 24% Calculate your TDEE → Open Tool

Calculate Your Daily Calorie Needs

÷ SmartCalc 8 / 8 🥗 Free Tool Enter age, sex, height, weight and activity level. Get your BMR and TDEE instantly. Metric or imperial. 🥗 Open Calorie Calculator Also: BMI Calculator · Water Intake · Age Calculator Free · Instant · No signup Open Now