AyarındaDaily calorie needs calculator
Calculate your basal metabolic rate, your daily energy expenditure and the calories, protein, carbohydrate and fat you need to lose, maintain or gain weight. The calculation runs in your browser; what you enter is never sent anywhere or stored.
Result
- Your daily calorie target
- kcal
- Your daily energy expenditure (TDEE)
- kcal
- Your basal metabolic rate (BMR)
- kcal
Protein g · Carbohydrate g · Fat g · Fiber g
- Your target was raised to the safe minimum.
- The calorie deficit was capped at 25% of your daily expenditure.
- Your weight is already in the low range. A balanced-eating target was calculated instead of weight loss.
- Your protein need was calculated from a reference weight for your height.
- The macros were adjusted to fit your calorie target.
- Your daily expenditure was calculated from your weight change and logs over the last weeks, not from a formula.
Ayarında tells you every day how much you can eat for this target and answers “What should I eat?”.
How is it calculated?
The same calculation that sets your target in the app:
- Basal metabolic rate (BMR): the Mifflin-St Jeor equation (1990). 10 × weight (kg) + 6.25 × height (cm) − 5 × age; +5 for men, −161 for women.
- Daily energy expenditure (TDEE): BMR × activity factor (table below).
- Calorie target: to lose weight, 250 (slow), 500 (moderate) or 750 kcal (fast) a day below your expenditure; the deficit never exceeds 25% of your expenditure. To gain weight, 250 (slow) or 400 kcal (moderate) above it. The target never goes below the safe minimum: 1,200 kcal for women, 1,500 kcal for men, or your BMR, whichever is higher.
- Macros: protein is 1.8 g per kilogram when losing or gaining weight and 1.4 g when maintaining (if your body mass index is over 30, the weight that matches an index of 25 for your height is used instead of your weight). Fat is 27.5% of calories (at least 0.6 g per kilogram); the remaining calories are carbohydrate. Fiber is 14 g per 1,000 kcal.
| Activity level | Description | Factor |
|---|---|---|
| Sedentary | Desk job, no exercise | 1.2 |
| Lightly active | Walking or exercise 1–3 days a week | 1.375 |
| Moderately active | Exercise 3–5 days a week | 1.55 |
| Active | Exercise 6–7 days a week | 1.725 |
| Very active | Physical job or two workouts a day | 1.9 |
Frequently asked questions
How many calories a day should I eat to lose weight?
Eating 500 kcal less than your daily expenditure means losing about 0.5 kg a week (1 kg of body fat is about 7,700 kcal). The calculator limits the deficit to 25% of your expenditure and never sets the target below the safe minimum.
What is basal metabolic rate (BMR)?
The energy your body uses in a day at complete rest, just for vital functions. It’s the largest part of your daily expenditure; activity and digestion come on top of it.
How accurate is the result?
The formula is an average estimate; real expenditure can differ by ±10–15% from person to person. Ayarında measures your real expenditure over time from your weekly weigh-ins and logs, and adjusts your target accordingly.
Who is this calculation not suitable for?
It isn’t suitable for people under 18, for pregnant or breastfeeding women, or for anyone on a diet because of an illness; set your needs with your doctor or dietitian.
Know your target, let Ayarında handle the rest
Every day it tells you how much you can eat for the rest of the day and answers “What should I eat?” for your target; as your weigh-ins add up, it updates your target to your real expenditure.