Calculator
Example Data Table
| Profile | Formula | TDEE | Goal | Target Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|---|---|
| Female, 29, 62 kg, 165 cm, moderate activity | Mifflin-St Jeor | 2,050 kcal | Loss at 0.4 kg/week | 1,610 kcal | 112 g | 45 g | 165 g |
| Male, 35, 82 kg, 180 cm, light activity | Revised Harris-Benedict | 2,540 kcal | Maintain | 2,540 kcal | 148 g | 71 g | 282 g |
| Male, 31, 176 lb, 5 ft 10 in, active | Katch-McArdle | 2,930 kcal | Gain at 0.5 lb/week | 3,180 kcal | 144 g | 88 g | 394 g |
Formula Used
BMR estimates resting energy needs.
- Mifflin-St Jeor: BMR = 10W + 6.25H - 5A + S
- Revised Harris-Benedict: sex-specific constants with weight, height, and age
- Katch-McArdle: BMR = 370 + 21.6 × lean mass in kilograms
TDEE = BMR × activity factor.
Goal calories = TDEE ± daily adjustment.
Loss or gain adjustment uses about 7,700 kcal per kilogram. The weekly pace is converted into a daily calorie change.
Protein grams = protein factor × body weight in kilograms.
Fat grams = target calories × fat percentage ÷ 9.
Carb grams = remaining calories ÷ 4 after protein and fat calories are assigned.
How to Use This Calculator
- Select metric or imperial units.
- Enter sex, age, body weight, and height.
- Choose an activity level that matches your average week.
- Pick maintain, lose, gain, or a custom calorie adjustment.
- Set your weekly pace if you want fat loss or weight gain.
- Choose a formula. Add body fat when using Katch-McArdle.
- Adjust protein, fat percentage, meals, and projection length.
- Submit the form to see calories, macros, weekly trend, and exports.
FAQs
1. What is the difference between BMR and TDEE?
BMR estimates calories burned at complete rest. TDEE adds daily movement and exercise through an activity multiplier. TDEE is the better number for planning calorie targets.
2. Which formula should I choose?
Mifflin-St Jeor is a strong default for most adults. Harris-Benedict is also common. Katch-McArdle can be useful when you know body fat and want a lean-mass-based estimate.
3. How large should a calorie deficit be?
A moderate deficit is easier to sustain for many people. Faster loss can increase hunger, reduce training performance, and make muscle retention harder. Pick a pace you can follow consistently.
4. How much protein should I set?
Many active adults use about 1.6 to 2.2 grams per kilogram. Higher protein can support fullness and muscle retention during fat loss, especially with resistance training.
5. Why did carbs become very low or zero?
Your target calories may be too low for the protein and fat settings selected. Lower fat percentage, reduce protein slightly, or choose a less aggressive calorie target.
6. Can this calculator help with weight gain?
Yes. Choose a gain goal and set a weekly pace. A smaller surplus often supports steadier progress, better digestion, and less unnecessary fat gain.
7. Should I trust the chart exactly?
No. It is a planning projection. Real weight changes shift with hydration, digestion, training volume, hormones, and adherence. Use the trend for guidance, not as a guarantee.
8. How often should I recalculate my calorie goal?
Recalculate after noticeable body weight change, reduced progress, or activity changes. Many people review targets every two to four weeks during a focused nutrition phase.