حاسبة السعرات الحرارية
The detailed guide below is currently available in English.
How your calorie needs are estimated
This calculator starts with a basal metabolic rate (BMR) formula — the energy your body burns at complete rest. The default, Mifflin-St Jeor, is:
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, − 161 for women
Your daily needs are then estimated by multiplying BMR by an activity factor between 1.2 and 1.9 that reflects how often you exercise. The result is your estimated maintenance intake.
Using the loss and gain targets
Roughly 3,500 calories correspond to about one pound (0.45 kg) of body fat, so eating 500 calories per day below maintenance projects to about half a kilogram of loss per week. The milder targets produce slower, easier-to-sustain changes. For safety, this calculator does not suggest fewer than 1,200 calories per day for women or 1,500 for men — very low calorie diets should only be done under medical supervision. These figures are estimates, not medical advice.
الأسئلة الشائعة
How accurate is the Mifflin-St Jeor equation?
For most adults it predicts measured resting energy expenditure within about 10%, which is why dietitians often use it as a starting point. Very muscular or older individuals can fall further from the estimate, so treat the result as a baseline and adjust from real-world weight changes.
Should I eat back the calories I burn exercising?
If you chose an activity level that already reflects your weekly exercise, those sessions are built into the estimate — do not add them again. If you selected sedentary and then complete a hard workout, adding a portion of those calories back is reasonable.
How fast should I try to lose weight?
Most guidance supports 0.25–0.5 kg (0.5–1 lb) per week. Faster loss usually costs muscle and is harder to keep off. Check with a healthcare provider before starting any weight-change plan, especially if you have a medical condition.