Daily Calorie Needs
Calculate your daily calorie needs from BMR (Mifflin-St Jeor) times activity level. Shows basal burn plus maintenance calories for fitness planning. Health data never leaves your device — every calculation runs locally in your browser.
How to Use the Daily Calorie Needs
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Frequently Asked Questions
How is BMR calculated?
BMR (Basal Metabolic Rate) is calculated using the Mifflin-St Jeor equation: for men (10 × weight + 6.25 × height - 5 × age + 5), for women (10 × weight + 6.25 × height - 5 × age - 161).
What activity levels are available?
Sedentary (office job), lightly active (1-3 days exercise), moderately active (3-5 days), very active (6-7 days), and extra active (physical job + daily exercise).
What are maintenance, cutting, and bulking?
Maintenance = calories to maintain current weight. Cutting = 500 calorie deficit for fat loss (~0.5 kg/week). Bulking = 300-500 surplus for muscle gain.
Does it account for body composition?
No — it uses weight, height, age, and gender only, so very muscular or very lean builds get rougher numbers. For goal calories with deficit and surplus bands, use the TDEE calorie calculator. Defaults (male, 70 kg, 170 cm, 30, moderate) give BMR ≈1,618 and maintenance ≈2,507 kcal/day.
When using Daily Calorie Needs, is my health data stored?
No. All calculations run locally in your browser. No health data is transmitted.
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Last updated October 2026