Mifflin–St Jeor equation
Calorie calculator
Find out how many calories you need each day — and how much protein, carbs and fat should make them up. The same formulas the TrackEat app uses.
Your daily target
—
cal / day
- Resting energy (BMR)
- — cal / day
- Daily energy use (TDEE)
- — cal / day
Daily macros
Keep hitting this target
TrackEat counts these numbers down as you eat — log a meal from a photo or a spoken sentence. Your targets come out exactly as calculated here.
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How targets are calculated
Resting energy (BMR)
We estimate your Basal Metabolic Rate — the energy your body uses at rest — with the Mifflin–St Jeor equation, the formula most widely validated for healthy adults.
Daily energy use (TDEE)
Your BMR is multiplied by an activity factor from 1.2 (sedentary) to 1.9 (very active), following physical-activity-level guidance.
Calorie goal
To gain or lose weight, a daily amount is added to or subtracted from your energy use, using the common estimate that about 7,700 kcal equals roughly 1 kg of body weight.
Protein, carbs & fat
Protein is set to about 1.6 g per kg of body weight, fat to 25% of calories, and the remaining calories come from carbohydrates.
Frequently asked questions
How many calories do I need a day?
It depends on your body and how much you move — for most adults the answer lands between 1,600 and 3,000 calories a day. This calculator works out your own number from your age, sex, height, weight and activity level, then adjusts it for the goal you pick.
Which formula does this calculator use?
Mifflin–St Jeor for your resting energy, then an activity multiplier between 1.2 and 1.9 for your total daily burn. It is the equation most widely validated for healthy adults, and it is the same one the TrackEat app uses.
How accurate is a calorie calculator?
Treat it as a well-informed starting point, not a measurement. Formulas like this usually land within about 10% of a lab result, but metabolism varies from person to person. Track your weight for two or three weeks and adjust if the trend isn't going where you want.
Is losing 0.5 kg a week safe?
For most people, yes — it is the pace this calculator suggests by default and works out to roughly a 550 calorie daily deficit. Faster paces cost you more muscle and are harder to stick with. Talk to a doctor before a big change, especially if you have a medical condition.