Calorie Calculator
Calculate your daily calorie needs using the Mifflin-St Jeor equation. Shows BMR, maintenance and weight-loss calories.
1,750
BMR (kcal/day)
2,713
Maintenance
2,213
Weight Loss (−500)
3,213
Weight Gain (+500)
How to use these numbers
- Eat at your maintenance calories to keep your current weight.
- Eat at weight-loss calories to lose approximately 0.5 kg per week.
- Eat at weight-gain calories to build muscle or gain weight gradually.
- Spread your meals across 3–5 eating occasions to manage hunger.
Frequently Asked Questions
What is the Mifflin-St Jeor equation?
It is the most accurate formula for estimating Basal Metabolic Rate (BMR). For men: BMR = 10×weight + 6.25×height − 5×age + 5. For women: BMR = 10×weight + 6.25×height − 5×age − 161. The result is then multiplied by an activity factor to get daily calorie needs.
How many calories does a typical Nigerian meal contain?
A typical Nigerian meal — such as a large plate of jollof rice with chicken and a side of fried plantain — can contain 700–1,000 kcal. Soups like egusi or ogbono served with swallow (fufu, eba, pounded yam) can range from 600–900 kcal per serving depending on portion size.
Should I eat less than the weight-loss calories shown?
We recommend not going below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision. Severe restriction slows metabolism and causes muscle loss. A 500 kcal daily deficit is a safe target that leads to roughly 0.5 kg of weight loss per week.
What counts as 'moderately active'?
Moderately active means light exercise or sports 3–5 days per week. For many Nigerians, this includes walking to work, household chores plus two or three gym sessions, or active market trading. If you have a desk job and exercise rarely, choose sedentary.
Why do men need more calories than women?
Men generally have more muscle mass and less body fat than women of the same weight and height. Muscle tissue burns more calories at rest than fat tissue, so men have a higher BMR on average.