Calorie Calculator
Calculate your individual calorie needs
Your results
Basal Metabolic Rate (BMR)
0 kcal
Energy expenditure at rest
Total Daily Energy Expenditure (TDEE)
0 kcal
incl. activity
Recommended daily calorie intake
0 kcal
per day
Macronutrient distribution
Distribution: ~30% Protein · ~25% Fat · ~45% Carbohydrates
For a detailed calculation of your protein needs, use our Protein Calculator.
How is calorie needs calculated?
The calculation is based on the Mifflin-St Jeor formula, which is considered one of the most accurate methods for estimating basal metabolic rate. This formula was developed in 1990 and is particularly suitable for adults with normal to elevated body weight.
Basal Metabolic Rate (BMR)
The basal metabolic rate is the energy your body needs at complete rest to maintain vital functions:
- Men: BMR = 10 × Weight (kg) + 6.25 × Height (cm) − 5 × Age + 5
- Women: BMR = 10 × Weight (kg) + 6.25 × Height (cm) − 5 × Age − 161
Total Daily Energy Expenditure (TDEE)
The TDEE takes your activity level into account and shows how many calories you actually burn per day:
| Activity | Factor | Description |
|---|---|---|
| Sedentary | 1.2 | Office job, hardly any exercise |
| Moderately active | 1.375 | Exercise 2-3x per week |
| Active | 1.55 | Exercise 4-5x per week |
| Very active | 1.725 | Daily intense training |
Goal adjustment
- Lose weight: -500 kcal from TDEE (approx. 0.5 kg/week)
- Maintain weight: Keep TDEE as is
- Gain weight: +400 kcal above TDEE (controlled gain)
Macronutrients
The recommended distribution is based on current nutritional guidelines for physically active individuals:
- Protein: ~30% of calories (1.6-2.0 g/kg body weight)
- Fat: ~25% of calories (essential fatty acids, hormones)
- Carbohydrates: ~45% of calories (energy for training)
Note: This calculation serves as a guideline. Individual factors such as metabolism, body composition and health status may affect your actual needs. If in doubt, consult a qualified professional.
Disclaimer
The calculations and recommendations on this page are for informational purposes only and do not constitute medical, nutritional or therapeutic advice. They do not replace consultation with a qualified professional (doctor, nutritionist, pharmacist or other healthcare professionals).
The values provided are based on general scientific guidelines and do not take into account individual health factors, pre-existing conditions, medications, allergies or special circumstances. Actual needs may vary significantly.
Bunaroba GmbH accepts no liability for damages of any kind arising directly or indirectly from the use of these calculations. Use is at your own risk. In case of health issues, pregnancy, breastfeeding or chronic conditions, medical advice must be sought before making dietary changes.