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Choose units, formula, activity, and goal settings. Results appear above this form after submission.
Example data table
These examples show how age, size, activity, and goals change daily calorie and macro recommendations.
| Profile | Inputs | BMR | TDEE | Target Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|---|---|
| Example 1 | Age 28, 58 kg, 160 cm, Lightly active, Maintain weight | 1,279 | 1,759 | 1,759 | 81 g | 55 g | 235 g |
| Example 2 | Age 35, 70 kg, 168 cm, Moderately active, Lose weight | 1,414 | 2,192 | 1,642 | 126 g | 55 g | 161 g |
| Example 3 | Age 42, 76 kg, 170 cm, Active, Gain weight | 1,519 | 2,620 | 2,995 | 152 g | 100 g | 372 g |
Formula used
1) Women-specific Mifflin-St Jeor: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161.
2) Katch-McArdle: BMR = 370 + 21.6 × lean mass(kg), where lean mass = weight × (1 − body fat%).
3) Total daily energy expenditure: TDEE = BMR × activity factor.
4) Goal calories: Target = TDEE ± daily change from weekly pace + custom adjustment.
5) Protein: Protein grams = chosen grams per kilogram × body weight in kilograms.
6) Fat: Fat grams = target calories × fat share ÷ 9.
7) Carbohydrates: Carb grams = remaining calories ÷ 4 after protein and fat calories are assigned.
How to use this calculator
- Select metric or imperial units.
- Enter age, weight, and height.
- Choose your activity level.
- Pick Mifflin-St Jeor or Katch-McArdle.
- Enter body fat only for Katch-McArdle.
- Choose maintain, lose, or gain.
- Set a weekly pace and macro preferences.
- Add a custom calorie adjustment if needed.
- Click calculate to view results, chart, and exports.
Frequently asked questions
1. What does this calorie intake calculator estimate?
It estimates basal metabolism, daily energy needs, and goal calories for women. It also suggests protein, fat, and carbohydrate targets using your selected settings and pace.
2. Which formula should I choose?
Use Mifflin-St Jeor when you want a dependable general estimate. Use Katch-McArdle when you know your body fat percentage and want lean-mass-based calorie calculations.
3. What is the difference between BMR and TDEE?
BMR estimates energy used at complete rest. TDEE expands that number by including daily movement, exercise, and overall activity through an activity multiplier.
4. How does the weight goal change calories?
The calculator converts your chosen weekly pace into a daily calorie change. That amount is subtracted for loss goals and added for gain goals.
5. Why are macro targets included?
Macros help translate calorie targets into a usable meal plan. Protein supports recovery, fat supports hormones, and carbohydrates fill the remaining calorie budget.
6. Can I use the custom adjustment field?
Yes. It lets you add or subtract calories beyond the automatic goal change. This is useful when a coach, clinician, or personal tracking history suggests a manual correction.
7. Are the results exact?
No. They are estimates based on formulas and your inputs. Real needs can vary because of muscle mass, hormonal status, activity accuracy, and metabolic adaptation.
8. Should this replace medical advice?
No. This tool is educational. Women who are pregnant, breastfeeding, recovering from illness, or managing medical conditions should seek personalized clinical advice.