Calorie Calculator (KSA) — حاسبة السعرات الحرارية
Calculate your daily calorie needs using the scientifically-proven Mifflin-St Jeor equation. Includes BMR, TDEE, calorie deficit for weight loss, macronutrient breakdown, and Saudi food calorie reference — aligned with SFDA guidelines.
حاسبة السعرات الحرارية — Calorie Calculator
Calculate your daily calorie needs using the Mifflin-St Jeor equation. Includes TDEE, calorie deficit targets, and macronutrient breakdown.
📋 Personal Details
🏃 Activity Level & Goal
Your Daily Calorie Needs
Daily Maintenance Calories
2,001 kcal
Macronutrient Breakdown
Based on 30% protein · 40% carbs · 30% fat split
Protein
150g
Carbs
200g
Fat
67g
🇸🇦 Saudi Food Reference
How many servings fit in your daily 2,001 kcal target?
What Is a Calorie Calculator?
A calorie calculator estimates the number of calories (kcal) your body needs each day to maintain, lose, or gain weight. It works by first calculating your Basal Metabolic Rate (BMR) — the energy your body uses at complete rest — then adjusting for your activity level to determine your Total Daily Energy Expenditure (TDEE).
Our calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula by the American Dietetic Association and is widely recommended by nutritionists globally.
Step 1: Calculate BMR (calories at rest)
Step 2: Multiply by activity factor = TDEE (maintenance calories)
Step 3: Subtract deficit = target calories for weight loss
Why It Matters — Saudi Arabia's Health Challenge
Saudi Arabia faces a significant obesity epidemic. According to the World Obesity Atlas 2024:
| Metric | Rate | Source |
|---|---|---|
| Obesity rate — Men (2025) | 40.0% | World Obesity Atlas |
| Obesity rate — Women (2025) | 49.1% | World Obesity Atlas |
| Overweight (15+ age) | 45.1% | stats.gov.sa |
| Child obesity (2-14) | 14.6% | stats.gov.sa |
Understanding your daily calorie needs is the first step toward managing weight effectively. The SFDA is also taking action with new restaurant labeling regulations starting July 2025.
How to Calculate BMR — The Mifflin-St Jeor Equation
The Mifflin-St Jeor equation (1990) is the gold standard for estimating BMR:
| Gender | Formula |
|---|---|
| Men | BMR = (10 × weightkg) + (6.25 × heightcm) − (5 × age) + 5 |
| Women | BMR = (10 × weightkg) + (6.25 × heightcm) − (5 × age) − 161 |
Worked Example
A 30-year-old Saudi male, 175 cm tall, weighing 80 kg:
- BMR = (10 × 80) + (6.25 × 175) − (5 × 30) + 5
- BMR = 800 + 1,093.75 − 150 + 5 = 1,748.75 kcal/day
Understanding TDEE & Activity Levels
Your TDEE accounts for all daily movement — not just exercise, but daily activities like walking, cooking, and commuting.
| Activity Level | Multiplier | Description | Example in KSA |
|---|---|---|---|
| Sedentary | × 1.2 | Little or no exercise | Office worker in Riyadh, drives everywhere |
| Lightly Active | × 1.375 | Light exercise 1-3 days/week | Weekend walking at Corniche or mall |
| Moderately Active | × 1.55 | Exercise 3-5 days/week | Regular gym, cycling, swimming |
| Very Active | × 1.725 | Hard exercise 6-7 days/week | CrossFit, daily gym + outdoor activities |
| Extra Active | × 1.9 | Athlete / physical job | Construction worker, professional athlete |
Calorie Deficit for Weight Loss — Safe Guidelines
To lose weight, you must consume fewer calories than your TDEE. This is called a calorie deficit.
| Daily Deficit | Weekly Weight Loss | Sustainability |
|---|---|---|
| 250 kcal | ~0.25 kg | Very sustainable, minimal hunger |
| 500 kcal | ~0.5 kg | Recommended — gold standard |
| 750 kcal | ~0.75 kg | Moderate, some hunger |
| 1,000 kcal | ~1.0 kg | Aggressive — risk of muscle loss |
Saudi Food Calorie Guide — Popular KSA Dishes
Knowing the calorie content of popular Saudi dishes helps you make informed choices:
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chicken Kabsa | 200g | 312 kcal | 10.8g | 34.7g | 14.5g |
| Mutton Mandi | 200g | 288 kcal | 12.5g | 37.2g | 9.9g |
| Chicken Shawarma | 1 wrap | 450 kcal | 30g | 40g | 20g |
| Lamb Kabab | 2 skewers | 280 kcal | 22g | 2g | 20g |
| Samosa | 1 piece | 120 kcal | 3g | 12g | 7g |
| Hummus | 100g | 166 kcal | 8g | 14g | 10g |
| Fattoush Salad | 1 bowl | 180 kcal | 3g | 18g | 10g |
| Jareesh | 200g | 250 kcal | 8g | 35g | 9g |
| Dates (Medjool × 2) | 50g | 110 kcal | 1g | 26g | 0g |
| Arabic Coffee | 1 cup | 2 kcal | 0g | 0g | 0g |
Macronutrient Ratios — Protein, Carbs & Fat
While total calories determine weight change, the macronutrient ratio affects body composition, satiety, and energy levels:
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Weight Loss (balanced) | 30% | 40% | 30% |
| Weight Loss (high protein) | 35% | 35% | 30% |
| Muscle Gain | 30% | 50% | 20% |
| Maintenance | 25% | 50% | 25% |
Protein tip: During a calorie deficit, aim for 1.6–2.4g of protein per kg body weight daily to preserve lean muscle mass. For an 80 kg person, that's 128–192g of protein per day.
SFDA Dietary Guidelines — Saudi Healthy Plate 2024
The Saudi Food and Drug Authority (هيئة الغذاء والدواء) released the Saudi Healthy Plate 2024 (SHP-2024) with these key nutritional targets:
| Nutrient | Recommended |
|---|---|
| Carbohydrates | ≥ 50% of total calories |
| Protein | ≤ 10% of total calories |
| Total Fat | ≤ 30% of total calories |
| Dietary Fiber | ≥ 28g per day |
| Max Caffeine (adults) | 400mg per day |
| Max Salt per meal | 5g (2,000mg sodium) |
Ramadan Nutrition — Managing Calories While Fasting
During Ramadan, the eating window is compressed to two main meals — Iftar (breaking fast at sunset) and Suhoor (pre-dawn meal). Here's how to manage your calorie intake:
Iftar Tips
- Break fast with 2-3 dates + water or laban (~170 kcal)
- Wait 15-20 minutes, then eat a balanced meal
- Prioritize protein + vegetables before rice
- Avoid deep-fried starters (samosas, spring rolls)
- Skip sugary drinks — water, laban, or sugar-free alternatives
Suhoor Tips
- Eat slow-digesting foods — oats, eggs, yogurt, whole wheat bread
- Include protein to sustain energy through the fast
- Drink 2-3 glasses of water
- Avoid salty foods that increase thirst during fasting