Calorie Calculator
Calculate your exact daily caloric needs for weight loss, maintenance, or muscle gain using the clinical Mifflin-St Jeor formula and activity multipliers.
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계산 공식
BMR = 10 × weight_kg + 6.25 × height_cm - 5 × age + s , (s = +5 male, -161 female) 계산 예시
For a 30-year-old male weighing 75 kg at 178 cm height with moderate activity, BMR is 1,718 kcal and maintenance TDEE is 2,663 kcal. A weight loss target of 2,163 kcal/day achieves a 500 kcal deficit.
Understanding Daily Energy Expenditure and Caloric Balance
Achieving sustained changes in body composition—whether reducing body fat, maintaining athletic conditioning, or adding lean muscle mass—is governed by thermodynamics. Energy intake from macronutrients (proteins, carbohydrates, fats, and alcohol) balances against continuous energy expenditure.
While wearable fitness trackers frequently overestimate calories burned during workouts, clinical metabolic equations provide an evidence-based starting baseline for dietary planning.
The Two-Stage Energetic Framework
Determining your daily target involves two sequential biological estimations:
1. Basal Metabolic Rate (BMR) via Mifflin-St Jeor
Formulated in 1990 by Dr. M. D. Mifflin and colleagues, this clinical standard computes resting energy expenditure from body mass, stature, biological sex, and chronological age:
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For Males: $$\text{BMR} = 10 \times \text{Weight (kg)} + 6.25 \times \text{Height (cm)} - 5 \times \text{Age (years)} + 5$$
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For Females: $$\text{BMR} = 10 \times \text{Weight (kg)} + 6.25 \times \text{Height (cm)} - 5 \times \text{Age (years)} - 161$$
2. Physical Activity Level (PAL) Multiplier
Your Total Daily Energy Expenditure (TDEE) accounts for non-exercise activity thermogenesis (NEAT), planned athletic training, and the thermic effect of food (TEF):
| Activity Tier | Description | PAL Multiplier |
|---|---|---|
| Sedentary | Desk work, minimal daily walking | $1.200$ |
| Lightly Active | Light walking or training 1–3 days/week | $1.375$ |
| Moderately Active | Moderate cardiovascular or resistance training 3–5 days/week | $1.550$ |
| Very Active | Heavy training or manual physical labor 6–7 days/week | $1.725$ |
| Extremely Active | Professional athletics or twice-daily hard conditioning | $1.900$ |
$$\text{TDEE} = \text{BMR} \times \text{PAL}$$
Step-by-Step Worked Demonstration
Consider a 30-year-old male with the following biometric profile:
- Weight: $75\text{ kg}$
- Height: $178\text{ cm}$
- Activity: Moderate exercise 4 days per week ($\text{PAL} = 1.55$)
- Goal: Moderate fat loss ($-500\text{ kcal/day}$)
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Calculate BMR: $$\text{BMR} = (10 \times 75) + (6.25 \times 178) - (5 \times 30) + 5$$ $$\text{BMR} = 750 + 1112.5 - 150 + 5 = 1717.5 \to \mathbf{1,718\text{ kcal/day}}$$
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Calculate Maintenance TDEE: $$\text{TDEE} = 1718 \times 1.55 = 2662.9 \to \mathbf{2,663\text{ kcal/day}}$$
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Establish Calorie Deficit Target: $$\text{Target} = 2663 - 500 = \mathbf{2,163\text{ kcal/day}}$$
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Macronutrient Architecture:
- Protein ($2.0\text{ g/kg}$): $75 \times 2.0 = \mathbf{150\text{ g}}$ ($600\text{ kcal}$) to preserve lean muscle tissue.
- Dietary Fat ($25%$ of calories): $(2163 \times 0.25) / 9 \approx \mathbf{60\text{ g}}$ ($541\text{ kcal}$) for endocrine health.
- Carbohydrates (remaining calories): $(2163 - 600 - 541) / 4 = 1022 / 4 \approx \mathbf{255\text{ g}}$ for glycogen and performance.
Practical Guidelines for Calorie Tracking
- Track Consistently for 14 Days: Weigh yourself daily under identical conditions (morning, post-voiding, pre-breakfast) and calculate weekly averages. If average weight drops by 0.4 to 0.6 kg per week, your deficit is dialed in.
- Factor in Cooking Oils and Sauces: Unmeasured cooking fats (olive oil, butter) contribute 120 kcal per tablespoon and are the most common source of uncounted calories.
- Account for Metabolic Adaptation: As you shed mass, re-run this calculator to account for a lower BMR.
To explore body mass thresholds, consult our bmi calculator or examine anthropometric goals with the ideal weight calculator. To estimate specific workout burn rates, use the calorie burn calculator.
자주 묻는 질문
What is the difference between BMR and TDEE?
Basal Metabolic Rate (BMR) is the baseline energy expenditure needed to sustain vital organ functions at total physical rest. Total Daily Energy Expenditure (TDEE) factors in your physical movement, exercise, and the thermic effect of food.
How many calories should I cut to lose 1 pound of fat per week?
One pound of adipose tissue stores approximately 3,500 kilocalories. Creating a daily dietary deficit of 500 kcal relative to your TDEE produces an energy shortfall of roughly 3,500 kcal per week, resulting in approximately 1 lb (0.45 kg) of fat loss.
Why is the Mifflin-St Jeor equation preferred over Harris-Benedict?
Clinical reviews by the Academy of Nutrition and Dietetics established that the Mifflin-St Jeor formula estimates resting energy expenditure within 10% of indirect calorimetry more consistently than older historical equations.
What is the minimum safe daily calorie intake?
Health authorities generally advise against dropping below 1,200 calories per day for women and 1,500 calories per day for men without continuous clinical supervision to avoid micronutrient deficiencies and metabolic adaptation.
How should I adjust my calories if my weight loss stalls?
As your body mass drops, your BMR decreases because moving a lighter body requires less kinetic energy. Recalculate your TDEE every 3 to 5 kilograms of weight change to realign your deficit.