How many calories do you need a day?
The calculator estimates your basal metabolic rate and your total daily energy expenditure and turns them into a calorie goal for a deficit, maintenance or a surplus. It calculates exactly like the berryl app.
- Free, no sign-up
- Runs only in your browser
- Calculates like the berryl app
How the calculator works
- Basal metabolic rate with the Mifflin-St Jeor equation: 10 × weight in kg + 6.25 × height in cm − 5 × age, plus 5 for men and minus 161 for women.
- Total daily energy expenditure = BMR × physical activity level (PAL) as in the reference values of the German Nutrition Society: 1.4 mostly sitting, 1.6 lightly active, 1.8 active, 2.0 very active.
- Calorie goal: for a deficit 500 kcal below your expenditure, for maintenance the same, for building muscle 250 kcal above, rounded to 10 kcal. For the week berryl uses 7,700 kcal per kilogram of body weight.
- Notes as in the app: when the goal is below your BMR, below 1,500 kcal (men) or 1,200 kcal (women), or faster than about 1% of body weight per week.
An estimate, not advice: the equation is for healthy adults, and your real needs can differ. It does not apply during pregnancy or breastfeeding, or if you have an illness or an eating disorder; in that case, talk to your doctor.
In the berryl app, the result becomes your daily goal. The calorie counter shows how much is left today, with your supplements included.
More free calculators: Protein calculator, 1RM calculator, Upper limit check, Interaction check. All calculators
Sources
- Mifflin et al. (1990): A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 51:241–247
- DGE: Referenzwerte für die Energiezufuhr (PAL-Werte)
- Wishnofsky (1958): Caloric equivalents of gained or lost weight. Am J Clin Nutr 6:542–546
Ready for your day with berryl?
berryl launches on Android first, iPhone follows. Start free, no subscription needed.