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Calorie Calculator

Calculate your BMR, TDEE, and daily macro split using the Mifflin-St Jeor equation. Get personalized calorie goals for weight loss, maintenance, or gain.

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Moderate exercise 3-5 days/week

How It Works

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Enter your age, gender, weight, and height

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Select your activity level

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calculate

We compute BMR & TDEE using Mifflin-St Jeor

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Get calorie target, macros, and meal plan

Understanding Your Calorie Needs

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What Is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to maintain basic life functions like breathing, circulation, and cell production. It accounts for 60-75% of daily energy expenditure.

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What Is TDEE?

Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day including exercise, walking, and non-exercise activity thermogenesis (NEAT).

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Mifflin-St Jeor Equation

The Mifflin-St Jeor equation (1990) is considered the most accurate BMR formula. For men: 10W + 6.25H - 5A + 5. For women: 10W + 6.25H - 5A - 161. Where W=weight(kg), H=height(cm), A=age(years).

Macronutrients Explained

Protein (4 cal/gram) is essential for muscle repair and growth. A 30% protein target ensures adequate intake for both sedentary individuals and active athletes. Carbohydrates (4 cal/gram) are your body's primary energy source, fueling both brain function and physical activity. Our 40% recommendation provides sustained energy throughout the day. Fat (9 cal/gram) at 30% supports hormone production, nutrient absorption, and cell membrane integrity. These ratios can be adjusted based on specific dietary needs or preferences.

Frequently Asked Questions

How accurate is the Mifflin-St Jeor equation?expand_more
The Mifflin-St Jeor equation is considered the most accurate predictive equation for estimating BMR, with a margin of error of about 10%. It was developed in 1990 and has been validated across numerous studies. The American Dietetic Association recommends it as the preferred method for estimating resting metabolic rate.
Should I eat below my BMR to lose weight?expand_more
No, eating below your BMR is generally not recommended as it can slow your metabolism, cause muscle loss, and lead to nutritional deficiencies. A safe calorie deficit is 500 calories below your TDEE (not BMR), which equates to roughly 0.5kg or 1lb of weight loss per week.
How do I choose the right activity level?expand_more
Be honest about your activity level. Sedentary means a desk job with no exercise. Lightly active means light exercise 1-3 days per week. Moderately active means moderate exercise 3-5 days. Active means hard exercise 6-7 days. Very active means intense daily exercise or a physically demanding job. Most people overestimate their activity level.
Can I adjust the macro ratios?expand_more
The default 30/40/30 (protein/carbs/fat) split works well for most people. However, specific goals may benefit from different ratios. For example, bodybuilders may prefer higher protein (40%), keto dieters use 5% carbs and 75% fat, and endurance athletes may need 55-65% carbs.
How often should I recalculate?expand_more
Recalculate every 4-6 weeks or whenever your weight changes by more than 2-3 kg. As you lose or gain weight, your BMR changes, so your calorie targets need to be updated accordingly. Also recalculate if your activity level changes significantly.
Is this calculator suitable for children or pregnant women?expand_more
This calculator is designed for adults aged 18 and above. Children, teenagers, pregnant women, and breastfeeding mothers have different nutritional requirements. Please consult a healthcare professional or registered dietitian for personalized advice in these cases.