Calorie Counter (BMR & TDEE)
Calculate your daily calorie needs based on your physiology and activity level. Get Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation — the most accurate formula for the general population. Then see Total Daily Energy Expenditure (TDEE) with activity multiplier. Pick your goal (cut, maintain, bulk) and receive calorie targets plus macro split recommendations for protein, carbs, and fat in grams.
ماذا تفعل هذه الأداة؟
The Calorie Counter estimates your energy expenditure to guide nutrition planning. BMR (Basal Metabolic Rate) is the calories you'd burn at complete rest — calculated using Mifflin-St Jeor which has been validated as more accurate than older formulas. TDEE multiplies BMR by an activity factor (sedentary to very active) to estimate total daily burn. Goal-based targets adjust TDEE: aggressive cut (-25%), standard cut (-20%), maintain (0%), lean bulk (+10%), bulk (+20%). Macro splits recommend protein at 1.6-2.2 g/kg for muscle preservation, fat at 20-30% of calories, and carbs making up the remainder.
كيف تعمل
Mifflin-St Jeor BMR formula: Men: 10W + 6.25H - 5A + 5; Women: 10W + 6.25H - 5A - 161 where W=weight(kg), H=height(cm), A=age(years). This formula (1990) is more accurate than Harris-Benedict (1919, revised 1984) which overestimates by ~5%. TDEE = BMR × activity multiplier: 1.2 sedentary, 1.375 light activity, 1.55 moderate, 1.725 active, 1.9 very active. Goal targets apply percentage adjustments to TDEE. Macros: protein (4 kcal/g) set at 2.0 g/kg body weight for active individuals; fat (9 kcal/g) at 25% of calories; carbs (4 kcal/g) fill remaining calories.
الميزات
- Mifflin-St Jeor BMR formula (most accurate)
- 5 activity levels: sedentary → very active
- Goal-based targets: aggressive cut, cut, maintain, lean bulk, bulk
- Macro split: protein 1.6-2.2 g/kg, fat 20-30%, carbs remainder
- Imperial or metric units
- Adjustable for age, sex, height, weight
- Detailed calculation breakdown
كيفية الاستخدام
- 1
Enter stats
Age, sex, height, current weight. Be honest — accuracy depends on honest inputs.
- 2
Select activity level
Sedentary (desk job, no exercise), Light (1-2 days light exercise), Moderate (3-5 days moderate), Active (6-7 days hard), Very Active (physical job + training).
- 3
Pick your goal
Cut for fat loss (start with -20%), Maintain for steady state, Lean Bulk for slow muscle gain (+10%), Bulk for fast gain (+20%).
- 4
Review targets
Daily calorie target + macro grams. Adjust based on real-world results after 2-3 weeks of tracking.
حالات الاستخدام الشائعة
Weight loss planning
Calculate appropriate calorie deficit for sustainable fat loss while preserving muscle mass with adequate protein.
Muscle gain nutrition
Determine calorie surplus needed for muscle growth and set protein targets for optimal muscle protein synthesis.
Maintenance verification
Verify your current intake matches calculated maintenance and adjust if weight is drifting unexpectedly.
Meal planning
Use macro targets to plan meals that hit protein, carb, and fat goals within calorie constraints.
نصائح وأفضل الممارسات
- Mifflin-St Jeor is more accurate than Harris-Benedict. The 1990 formula better matches modern populations and doesn't overestimate like the 1919/1984 Harris-Benedict
- Aggressive cut (-25%) risks muscle loss — limit to 0.5-1% body weight loss per week maximum. Faster loss typically sacrifices muscle
- Protein at 1.6-2.2 g/kg preserves muscle in a deficit and supports growth in a surplus. Anything below 1.4 g/kg is suboptimal for active people
- These are starting estimates — track for 2-3 weeks, measure results, and adjust. Individual variation means formulas are approximations