Global Araç
Calorie Calculator
BMH (dinlenmede)
1,669 kcal/gün
TDEE (aktivite ile)
2,587 kcal/gün
Yaklaşık hedefler
- Kilo verme: TDEE − 300 ila 500 kcal
- Koruma: TDEE civarı
- Kas kazanma: TDEE + 200 ila 400 kcal
A free daily calorie calculator using the Mifflin-St Jeor equation, the most accurate BMR formula for the general population. Enter age, sex, height, weight, and activity level; get an estimated maintenance calorie number. Runs entirely in your browser.
The number it returns is an estimate — individual metabolism varies by 10–15%. Use it as a starting point: track actual intake for two weeks, adjust up or down based on how your weight responds. Pair with our meal prep guide to actually hit the target without thinking about it every meal.
Nasıl Kullanılır
- Enter age, sex, height, and weight.
- Pick an activity level honestly — most people overestimate.
- Read your estimated maintenance calories.
- Treat it as a starting point; refine it with 2 weeks of real-world tracking.
Ne Zaman Kullanılır
- Starting a deliberate weight-gain, weight-loss, or body-recomp plan.
- Setting up macros — the calorie target is the ceiling your protein/carb/fat split fits under.
- Deciding whether a recovery week needs less food than a training week.
- Sanity-checking a coach's calorie recommendation against a formula-based estimate.
Ne Zaman Kullanılmaz
- You're under 18 — growth-stage metabolism doesn't follow the Mifflin-St Jeor equation well.
- You're pregnant, breastfeeding, or have a diagnosed thyroid or metabolic condition — talk to a registered dietitian.
- You're recovering from an eating disorder — calorie numbers can be triggering; work with a professional.
Örnek
Age: 32, Male Height: 5'10" (178 cm) Weight: 170 lbs (77 kg) Activity: Moderate (3-5 workouts/wk)
BMR: 1,680 kcal Maintenance: 2,600 kcal/day Cut (~1 lb/wk): 2,100 kcal Bulk (~0.5 lb/wk): 2,850 kcal
The "moderate" activity multiplier (1.55) assumes a desk job + 3-5 workouts/week. Truly sedentary jobs should use 1.2.
Sık Sorulan Sorular
Which formula does this use — Mifflin-St Jeor or Harris-Benedict?
Mifflin-St Jeor (1990), which studies have shown is more accurate than the older Harris-Benedict for most modern adults. The difference is usually 50-100 kcal.
Why are my real results different from the estimate?
Individual metabolism varies by about 10-15% even at identical weight/height/age. Genetics, thyroid function, NEAT (spontaneous fidgeting and standing), and recent diet history all matter. Always refine the formula-based number with 2-3 weeks of actual tracking.
How fast can I safely lose weight?
A deficit of 500 kcal/day produces about 1 lb/week of loss, which most research considers sustainable. Larger deficits risk muscle loss, metabolic adaptation, and adherence problems. For most adults, 0.5-1% of bodyweight per week is the sweet spot.
Does activity level include my workouts?
Yes — "moderate" assumes 3-5 workouts/week plus typical daily movement. Don't double-count by adding your gym sessions on top.
What should my protein target be inside this calorie budget?
For most people trying to preserve muscle while cutting, 0.7-1.0 g per pound of bodyweight (1.6-2.2 g/kg). Use a macro calculator to split the rest between carbs and fat based on your training style.