Sehat Guide

Calorie Calculator

Calculate your daily calorie needs with precision using scientifically validated formulas. Get personalized recommendations for weight loss, maintenance, or muscle gain.

Calculate Your Daily Calories

Activity Level Guide

Sedentary (1.2)
Little or no exercise, desk job
Lightly Active (1.375)
Light exercise 1-3 days/week
Moderately Active (1.55)
Moderate exercise 3-5 days/week
Very Active (1.725)
Hard exercise 6-7 days/week
Extremely Active (1.9)
Very hard exercise, physical job

Nutrition Tips

Track your food intake to stay within your calorie target.

Focus on whole foods for better nutrition and satiety.

Stay hydrated - aim for 8-10 glasses of water daily.

Be patient - sustainable weight changes take time.

Adjust calories based on your progress and feedback.

Important Notice

This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate methods for estimating calorie needs. However, individual results may vary based on factors like muscle mass, genetics, and metabolism. Always consult with a healthcare provider or registered dietitian for personalized nutrition advice.

Understanding Calorie Calculations

What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic life functions like breathing, circulation, and cell production. It accounts for 60-75% of your total daily calorie expenditure.

The Mifflin-St Jeor equation is used because it's more accurate than older formulas and accounts for age, gender, weight, and height differences.

What is TDEE?

Total Daily Energy Expenditure (TDEE) is your total calorie burn including BMR, physical activity, and the thermic effect of food. This is the number of calories you need to maintain your current weight.

To lose weight, create a calorie deficit (eat fewer calories than TDEE). To gain weight, create a calorie surplus (eat more calories than TDEE).

Weight Management Guidelines

For Weight Loss

  • • Create a 500-750 calorie daily deficit
  • • Aim to lose 0.5-1 kg (1-2 lbs) per week
  • • Focus on high-protein foods to preserve muscle
  • • Include regular exercise for better results
  • • Monitor progress and adjust as needed

For Weight Gain

  • • Create a 300-500 calorie daily surplus
  • • Aim to gain 0.25-0.5 kg (0.5-1 lb) per week
  • • Prioritize protein for muscle building
  • • Include strength training exercises
  • • Choose nutrient-dense foods over empty calories