How do I calculate my daily calorie needs?

Your daily calorie needs are calculated using your Basal Metabolic Rate (BMR) multiplied by an activity factor. The Mifflin-St Jeor equation is the most accurate: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5 for men, or -161 for women.

How many calories should I eat to lose weight?

To lose weight safely (0.5-1kg per week), create a deficit of 500-1000 calories below your TDEE. A moderate 20-25% deficit is recommended for sustainable fat loss while preserving muscle.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus all daily activity - exercise, walking, and non-exercise movement.

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BMR et TDEE via Mifflin-St Jeor — formule la plus précise.

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Poids (kg)

Taille (cm)

Âge (ans)

Activité

Understanding Your Calorie Needs

What Is BMR?

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest — just to keep you alive. This includes breathing, circulating blood, cell production, and maintaining body temperature. BMR typically accounts for 60–70% of your total daily calorie burn. Factors that influence BMR include age, sex, weight, height, and body composition. People with more lean muscle mass tend to have a higher BMR because muscle tissue requires more energy to maintain than fat tissue.

What Is TDEE?

Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn in a 24-hour period. It includes your BMR plus all additional energy expenditure from physical activity, digestion (thermic effect of food), and non-exercise activity thermogenesis (NEAT). Understanding your TDEE is essential for any body composition goal — whether you want to lose fat, maintain weight, or build muscle.

The Mifflin-St Jeor Equation

This calculator uses the Mifflin-St Jeor equation, which is widely regarded as the most accurate formula for estimating BMR in healthy adults. Published in 1990, it has been validated in numerous studies and is recommended by the Academy of Nutrition and Dietetics. The formula calculates your BMR based on weight, height, age, and sex, then multiplies it by an activity factor to estimate your TDEE.

How to Use Your Results

Fat loss: Eat 300–500 calories below your TDEE. This creates a moderate deficit that promotes fat loss while preserving muscle mass. Avoid cutting more than 500 calories below TDEE, as aggressive deficits can lead to muscle loss, metabolic adaptation, and poor adherence.
Maintenance: Eat at your TDEE to maintain current body weight. This is ideal during periods of recomposition or when you want to focus on performance without changing weight.
Muscle gain: Eat 200–300 calories above your TDEE. A modest surplus provides the energy and nutrients needed to build new muscle tissue without excessive fat gain.

Important Limitations

No online calculator can perfectly predict your calorie needs. These estimates are starting points based on population averages. Individual variations in genetics, metabolic rate, hormonal status, and daily activity patterns mean your actual needs may differ by 10–20%. The most reliable approach is to use the calculator result as a baseline, track your food intake consistently for 2–3 weeks, monitor your weight trend, and then adjust accordingly. If your weight is stable, you have found your true maintenance calories.