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Call Us:
+880 1683456914Mail Us:
mahfuz1.rahman1.mm@gmail.comService Hours
11:00 AM - 10:00 PMDetermine your daily calorie needs based on your physical stats and activity level.
Efficiency Note: To lose 1 lb (0.45kg/week), a deficit of 500 kcal/day is recommended for sustainable health.
Pro Tip: To lose 1 lb (0.45kg) per week, you need a deficit of approximately 500 calories per day.
Weight management is essentially a game of numbers. To maintain, lose, or gain weight, you must understand your body's energy requirements. Our Calorie Calculator uses the Mifflin-St Jeor Equation, which is widely regarded by nutritionists and scientists as the most accurate way to estimate Basal Metabolic Rate (BMR).
The Mifflin-St Jeor Formula:
If you spent 24 hours in bed doing absolutely nothing, your body would still burn calories to keep your heart beating, lungs breathing, and brain functioning. This baseline is your BMR (Basal Metabolic Rate).
However, you move, work out, and digest food throughout the day. When we multiply your BMR by an activity factor (ranging from 1.2 for sedentary to 1.9 for elite athletes), we get your TDEE (Total Daily Energy Expenditure). This is the actual number of calories you burn in a day.
To lose weight, you must consume fewer calories than your TDEE. This is known as a calorie deficit. Scientific consensus suggests that a deficit of 500 calories per day leads to approximately 1 pound (0.45 kg) of weight loss per week.
Health professionals recommend that women should not consume fewer than 1,200 calories per day, and men should not consume fewer than 1,500 calories per day, unless supervised by a medical professional.
While total calories determine weight change, macronutrients determine body composition. A balanced diet typically follows these ratios:
To lose weight sustainably, aim for a deficit of 500 calories below your Total Daily Energy Expenditure (TDEE). This typically leads to a weight loss of about 1 pound per week.
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, including your Basal Metabolic Rate (BMR) plus physical activity.
Our calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating calorie needs. Results are estimates, and individual needs may vary.
To build muscle, generally aim for a calorie surplus of 250-500 calories above your TDEE, ensuring adequate protein intake (0.7-1g per pound of bodyweight).
While counting calories can be helpful initially for understanding portion sizes and nutritional content, long-term focus should be on developing intuitive eating habits and a balanced diet.
BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic life-sustaining functions (like breathing, circulation, and cell production) when at complete rest.
It provides a very high-quality estimate based on established scientific formulas. However, individual metabolism varies based on muscle mass, genetics, and hormonal health.
Absolutely. The more active you are, the higher your TDEE. Our calculator accounts for this through the Activity Level selection.
While your metabolism can slow down slightly if you eat too little for a long time (adaptive thermogenesis), "starvation mode" as popularly described is mostly a myth. However, extreme deficits are unhealthy and hard to maintain.
