MyFitnessPal Calorie Calculator
Use this calculator to estimate your daily calorie needs based on your personal data and activity level, similar to how MyFitnessPal helps set your goals. This tool provides an estimate for weight management.
Male
Female
kg
lbs
cm
inches
Sedentary (little or no exercise)
Lightly Active (light exercise/sports 1-3 days/week)
Moderately Active (moderate exercise/sports 3-5 days/week)
Very Active (hard exercise/sports 6-7 days a week)
Extra Active (very hard exercise/physical job/training twice a day)
Maintain Weight
Lose Weight
Gain Weight
Understanding Your Daily Calorie Needs with MyFitnessPal
MyFitnessPal is a popular tool for tracking diet and exercise, and a core part of its functionality is helping users determine their daily calorie goals. This calculator aims to replicate that process, providing an estimate of your caloric needs based on scientific formulas.
How Calorie Needs Are Determined
Your daily calorie requirement is primarily based on two factors: your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE).
- Basal Metabolic Rate (BMR):: This is the number of calories your body burns at rest to perform basic life-sustaining functions like breathing, circulation, and cell production. Even if you were to lie in bed all day, your body would still burn these calories. This calculator uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate BMR formulas:
- For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
- Total Daily Energy Expenditure (TDEE): This is your BMR adjusted for your activity level. It accounts for the calories you burn through exercise, daily movement, and even the digestion of food. The more active you are, the higher your TDEE will be.
Activity Levels Explained
The activity multipliers used in this calculator are standard estimates:
- Sedentary (BMR x 1.2): Little or no exercise, desk job.
- Lightly Active (BMR x 1.375): Light exercise or sports 1-3 days per week.
- Moderately Active (BMR x 1.55): Moderate exercise or sports 3-5 days per week.
- Very Active (BMR x 1.725): Hard exercise or sports 6-7 days a week.
- Extra Active (BMR x 1.9): Very hard exercise, a physical job, or training twice a day.
Setting Your Goal: Lose, Maintain, or Gain Weight
Once your TDEE is calculated, your daily calorie goal is adjusted based on your objective:
- Maintain Weight: Your daily calorie goal will be approximately equal to your TDEE.
- Lose Weight: A calorie deficit is created by subtracting a certain number of calories (e.g., 500 calories) from your TDEE. A 500-calorie daily deficit typically leads to a weight loss of about 1 pound (0.45 kg) per week.
- Gain Weight: A calorie surplus is created by adding a certain number of calories (e.g., 500 calories) to your TDEE. A 500-calorie daily surplus typically leads to a weight gain of about 1 pound (0.45 kg) per week.
Example Calculation
Let's consider a 30-year-old female, weighing 65 kg, 165 cm tall, with a moderately active lifestyle, aiming to lose weight with a 500-calorie deficit.
- BMR Calculation (Female): (10 × 65) + (6.25 × 165) – (5 × 30) – 161 = 650 + 1031.25 – 150 – 161 = 1370.25 calories.
- TDEE Calculation (Moderately Active): 1370.25 × 1.55 = 2123.89 calories.
- Goal Adjustment (Lose Weight with 500-calorie deficit): 2123.89 – 500 = 1623.89 calories.
Her estimated daily calorie goal for weight loss would be approximately 1624 calories.
Important Considerations
This calculator provides an estimate. Individual metabolic rates can vary, and factors like body composition, hormones, and genetics can influence actual calorie needs. It's always recommended to consult with a healthcare professional or a registered dietitian for personalized advice, especially if you have underlying health conditions or specific dietary requirements.