Calcolo fabbisogno calorico

Your daily calorie requirement is not a fixed number — it is a dynamic figure shaped by your age, sex, height, weight and, most critically, your physical activity level. Our calorie calculator uses the scientifically validated Mifflin-St Jeor equation, currently regarded as the most accurate formula for estimating Basal Metabolic Rate (BMR), then applies an activity multiplier to yield your Total Daily Energy Expenditure (TDEE). Whether your goal is weight loss, muscle gain or maintenance, this number is your nutritional north star.

Calorie management and weight monitoring work hand in hand. If you have not yet checked your Body Mass Index (BMI), we recommend doing so first — your BMI provides essential context for interpreting your calorie needs and setting realistic, healthy goals. Together, these two metrics form the core of any evidence-based nutrition plan.

Hydration is another dimension of health that calorie counters often overlook. Water plays a crucial role in metabolism and satiety. Our Daily Water Intake Calculator can determine the ideal amount of water to complement your dietary plan — because true wellness is always holistic.

Come si calcola il fabbisogno calorico giornaliero?

Il fabbisogno calorico quotidiano si stima con l'equazione di Mifflin-St Jeor, che calcola il Metabolismo Basale (MB) poi moltiplicato per un fattore di attività. Per gli uomini: MB = 10 × peso + 6,25 × altezza − 5 × età + 5. Per le donne: MB = 10 × peso + 6,25 × altezza − 5 × età − 161.

Deficit e surplus calorico

1 kg di grasso corporeo contiene circa 7.700 kcal. Un deficit giornaliero di 500 kcal produce una perdita di ~0,5 kg a settimana. Usa il nostro Calcolatore IMC insieme a questo strumento.