Daily Calorie Intake

Explanation

Knowing your daily calorie needs is the foundation of any weight goal (loss, maintenance, or gain). This calculator uses recognized formulas (Mifflin-St Jeor or Harris-Benedict) to estimate your energy expenditure. ### How is it calculated? 1. **Basal Metabolic Rate (BMR)**: This is the energy your body burns at complete rest just to function (breathing, heartbeat, brain). It depends on your age, gender, weight, and height. 2. **Activity Level**: We multiply the BMR by a coefficient (from 1.2 for sedentary to 1.9 for very active). ### To Lose Weight You need to create a **caloric deficit**. Aim for about 10% to 20% less than your maintenance needs. - Example: Need 2000 kcal -> Aim for 1600-1800 kcal. - Never go below your basal metabolic rate for the long term. ### To Gain Muscle You need a slight **caloric surplus** (about +200 to +500 kcal) accompanied by resistance training.

Examples

• Male, 30 years, 1m80, 80kg, Sedentary: Maintenance needs ≈ 2200 kcal.
• Female, 30 years, 1m65, 60kg, Active: Maintenance needs ≈ 2100 kcal.

FAQ