Calorie calculator: daily energy needs
Knowing your daily caloric expenditure is essential for maintaining, losing, or gaining weight in a healthy way. The calculator estimates your needs using basal metabolic rate and physical activity factor.
Basal metabolic rate (BMR)
BMR is the minimum energy needed at rest to maintain vital functions. It represents 60–75% of total energy expenditure and is calculated with formulas like Mifflin-St Jeor, accounting for age, weight, height, and sex.
Caloric deficit and surplus
- 500 kcal/day deficit → approximately 0.5 kg loss per week.
- 300–500 kcal/day surplus → healthy muscle gain with training.
- Deficits greater than 1,000 kcal/day can be counterproductive.
Beyond calorie counting
500 kcal of vegetables and protein affect the body very differently from 500 kcal of processed sugar. Nutritional quality is just as important as quantity.