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Calorie Calculator

Calculate your daily calorie needs using the Mifflin-St Jeor equation. Find your BMR and TDEE based on activity level.

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๐Ÿ‡ฉ๐Ÿ‡ฐ All calculations are based on Danish rules, rates, and currency (DKK). This calculator is translated for convenience but applies exclusively to Denmark.

Calorie Calculator

Understanding your daily calorie needs is fundamental for managing your weight and health. This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate methods for estimating Basal Metabolic Rate (BMR). Your BMR represents the number of calories your body needs at complete rest to maintain basic functions like breathing and circulation.

Activity Levels Explained

Your Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. Common factors are: sedentary (1.2), lightly active (1.375), moderately active (1.55), very active (1.725), and extremely active (1.9). Choose the factor that best matches your typical week, including both exercise and daily movement such as walking or cycling, which is common in Denmark.

Using Your Results

To maintain your current weight, aim to eat roughly your TDEE in calories per day. To lose weight, create a moderate deficit of 300โ€“500 kcal per day. To gain weight or build muscle, add 300โ€“500 kcal above your TDEE. These are guidelines โ€” individual needs vary based on metabolism, genetics, and lifestyle.

Frequently Asked Questions

How many calories do I burn?

A good rule of thumb for calculating your basal metabolic rate is to multiply your current body weight by 20 calories if you are a woman and 25 calories if you are a man. This is roughly what you burn if you lie completely still in bed without moving.

Can you lose weight eating 1500 kcal?

A 1500 kcal diet plan is generally ideal if you want to lose weight. It depends on your maintenance intake, but for the majority of women, 1500 calories per day will either result in weight loss or maintaining a stable weight.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest โ€” just to keep you alive. TDEE (Total Daily Energy Expenditure) is your total daily energy use, which includes BMR plus all your daily activities. TDEE is always higher than BMR.

Is 20 minutes of exercise enough?

20 minutes of running provides good fitness and better health. The 10-20-30 method is a form of interval training that is very effective for both beginners and experienced runners.

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