Before you set a goal in your calorie counter app, it helps to estimate how much energy your body uses each day. That number is your starting point—not a perfect science, but a useful anchor.
Step 1: Estimate your BMR
Basal metabolic rate (BMR) is energy burned at rest. A common formula is Mifflin-St Jeor:
- Men: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
- Women: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Step 2: Multiply by activity level
Total daily energy expenditure (TDEE) ≈ BMR × activity factor:
- Sedentary (little exercise): × 1.2
- Lightly active (1–3 days/week): × 1.375
- Moderately active (3–5 days): × 1.55
- Very active (6–7 days): × 1.725
Step 3: Adjust for your goal
- Weight loss: TDEE minus 300–500 kcal (roughly 0.25–0.5 kg per week)
- Maintenance: Eat around TDEE
- Weight gain: TDEE plus 200–300 kcal
Refine with real data
Formulas are estimates. Track weight and intake for 2–3 weeks. If weight is stable but you want to lose fat, reduce calories slightly. If you feel exhausted or lose strength quickly, your deficit may be too aggressive.
Enter your target in Simple Calorie Counter and let daily totals show how close you are—small adjustments beat extreme diets every time.
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