Daily calorie calculator

Understanding the Mifflin-St Jeor Formula

Visit Mifflin-St Jeor formula is a modern and reliable method for estimating your basal metabolic rate (BMR)is the quantity of calories your body consumes at rest to ensure its vital functions (breathing, circulation, temperature, etc.).

Created in 1990, it is now considered more accurate than the Harris-Benedict formula, especially for modern adults. It takes into account your gender, weight, size and age to provide a caloric base, which is then multiplied by a physical activity factor to obtain your daily requirements (TDEE).

Why use this formula?

Scientifically recognized for its precision
Suitable for all adults, male or female
Ideal for establishing a personalized diet plan for weight loss, weight maintenance or weight gain.
Integrates your daily activity level

Mifflin-St Jeor formula

Gender	Formula BMR
Men	`10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5`
Woman	`10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161`

Activity factors

Multiply your BMR by the factor corresponding to your activity level:

Activity level	Factor	Description
Sedentary	1.2	Little or no exercise
Light activity	1.375	1 to 3 days of light exercise per week
Moderate activity	1.55	3 to 5 days of exercise or moderate sport
High activity	1.725	6 to 7 days of intense physical activity
Extreme activity	1.9	Intensive sport + manual physical work

Calorie Calculator

BMR (Basic metabolism)

Calories burned at rest

0 cal/day

TDEE (Total Caloric Requirement)

Calories needed per day

0 cal/day

🧮 Daily calorie calculator: how to easily know your needs?

In Canada and elsewhere, more and more people are looking to watch their diet or achieve a health goal: weight loss, mass gain, or simply maintaining a good nutritional balance. To achieve these goals, know your daily calorie needs is essential. Thanks to a calorie calculatoryou can easily estimate what your body consumes on a daily basis.

🔍 What is the daily calorie requirement?

This is the number of calories your body uses each day to function normally, whether to breathe, digest, move or even think. This need varies according to several criteria:

Age
Gender
Size and weight
Level of physical activity
Personal goals (weight loss, weight maintenance or weight gain)

🎯 Why know your calorie needs?

Here are a few cases where a calorie calculator is particularly useful:

Lose weight create a caloric deficitby consuming less than we spend
Gaining muscle generate a slight caloric surpluscombined with regular training
Maintaining your weight balancing intake and expenditure
Follow a personalized eating plan with a professional

🧠 The main calculation formulas

Several equations are recognized for estimating basal metabolic rate (BMR), the first step in determining your caloric needs. Here are the most commonly used:

1. Mifflin-St Jeor formula (the most accurate today)

For men :
BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5

For women :
BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161

2. Harris-Benedict formula (old but still in use)

For men :
BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age)

For women :
BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age)

3. Katch-McArdle formula (if you know your lean body mass)

BMR = 370 + (21.6 × lean mass in kg)
More precise for athletes or people with low body fat.

🏃‍♂️ Step 2: Adjustment according to physical activity

Activity level	Multiplier factor
Sedentary	× 1.2
Slightly active	× 1.375
Moderately active	× 1.55
Very active	× 1.725
Extremely active	× 1.9

📌 Calculation example

Profile: Female, 30 years old, 65 kg, 170 cm, moderately active

BMR = 10×65 + 6.25×170 - 5×30 - 161 = 1408.5 kcal
Daily calorie requirement = 1408.5 × 1.55 = ≈ 2183 kcal/day

⚙️ Why use our online calorie calculator?

Estimate fast and personalized
Interface simple and intuitive
Suitable for all profiles : men, women, sporty or sedentary
Practical for plan your meals or optimize your training

📊 Indicative table of average calorie requirements

Profile	Calories/day (approximate)
Female, not very active	1600-2000 kcal
Female, very active	2000-2400 kcal
Male, not very active	2000-2400 kcal
Male, very active	2400-3000 kcal

✅ Conclusion

Know your daily calorie requirements allows you to intelligently adapt your diet to your personal goals. Our online calorie calculator saves you the trouble of complex calculations, while providing you with reliable and useful data, whether you want to lose weight, gain muscle or simply eat a balanced diet.