Máy tính calo

The calorie calculator estimates how many calories you need each day. It first works out your basal metabolic rate (BMR) with the Mifflin-St Jeor formula, then multiplies by an activity factor to get your total daily energy expenditure (TDEE), or maintenance calories. It works in metric or imperial units from your sex, age, height and weight.

Your BMR is the energy your body uses at rest just to keep you alive: breathing, circulation and organ function. The activity factor scales it up to account for daily movement and exercise, giving the calories you actually burn in a typical day.

The Mifflin-St Jeor equation is widely regarded as one of the most accurate for healthy adults.

From your maintenance number, the calculator shows targets for mild and steadier weight loss, maintenance, and weight gain, so you can pick the goal that fits and see the calories that support it.

Weight change comes down to energy balance: eating below maintenance loses weight, above it gains. Roughly 500 kcal per day below maintenance is about 0.5 kg of loss per week, and a similar surplus supports gradual gain.

This is a solid estimate and general guidance for healthy adults, not medical advice. Real needs vary with body composition, genetics and movement, so track your weight over a couple of weeks and adjust.