Advanced Calculator
Calorie Chart
Example Data Table
| Profile | Age | Weight | Height | Activity | Estimated Maintenance |
|---|---|---|---|---|---|
| Office worker | 32 | 72 kg | 175 cm | Light | 2,250 kcal |
| Gym trainee | 28 | 80 kg | 180 cm | Moderate | 2,780 kcal |
| Endurance athlete | 35 | 68 kg | 170 cm | Very active | 2,900 kcal |
Formula Used
Mifflin-St Jeor
Men: BMR = 10 × weight kg + 6.25 × height cm - 5 × age + 5
Women: BMR = 10 × weight kg + 6.25 × height cm - 5 × age - 161
Revised Harris-Benedict
Men: BMR = 88.362 + 13.397 × weight kg + 4.799 × height cm - 5.677 × age
Women: BMR = 447.593 + 9.247 × weight kg + 3.098 × height cm - 4.330 × age
Katch-McArdle
BMR = 370 + 21.6 × lean body mass kg
Total Daily Energy Expenditure
Maintenance calories = BMR × activity factor
How To Use This Calculator
Enter your age, gender, height, and weight. Choose the correct unit for each measurement.
Select an activity level that matches your normal weekly routine. Do not choose your hardest training day only.
Pick a BMR formula. Mifflin-St Jeor works well for most users. Katch-McArdle is useful when body fat is known.
Set protein and fat targets if you want macro estimates. Press the calculate button. Review your daily calories, weekly calories, range, and chart.
Maintenance Calories Guide
What Maintenance Calories Mean
Maintenance calories are the calories you need to hold your current weight. They include basic body functions, daily movement, exercise, digestion, and recovery. The number is not fixed forever. It changes with body weight, training, sleep, stress, and routine. A calculator gives a strong starting point. Real progress tracking makes it more personal.
Why BMR Matters
Basal metabolic rate is the largest part of daily calorie use. It reflects the energy needed while resting. Muscle mass, height, age, and sex affect this value. Taller and heavier people usually burn more calories. People with more lean mass also need more energy. That is why the calculator offers several formulas.
Choosing Activity Level
Activity level is often the biggest source of error. Many people overestimate movement. Choose the level that matches your average week. Include work, walking, chores, training, and sports. A desk job with three short workouts is often light or moderate. A labor job with training may be very active.
Using The Result
Eat near the maintenance estimate for two weeks. Weigh yourself several mornings each week. Compare the weekly average, not one daily scale reading. If weight rises, reduce calories slightly. If weight falls, increase calories slightly. Small changes work better than sudden large changes.
Macro Planning
Protein helps support muscle and fullness. Fat supports hormones and food satisfaction. Carbohydrate fills the remaining calories. The macro split can change based on preference. Good adherence matters more than a perfect ratio. Use the result as a flexible daily guide.
FAQs
1. What are maintenance calories?
Maintenance calories are the calories needed to keep your current weight stable. They cover resting energy, daily movement, exercise, digestion, and normal body repair.
2. Which formula should I choose?
Mifflin-St Jeor is a strong default for most adults. Katch-McArdle may be better when you know reliable body fat percentage.
3. Why is activity level important?
Activity level changes total calorie needs. A wrong activity choice can move the result by hundreds of calories per day.
4. Should I eat the exact number daily?
No. Treat it as a starting target. A small daily range is normal because appetite, training, and movement change.
5. How often should I adjust calories?
Adjust after two or three weeks of consistent tracking. Use weekly average weight instead of one daily scale reading.
6. Can this calculator help with fat loss?
Yes. First find maintenance calories. Then create a modest deficit, usually by reducing intake or increasing daily movement.
7. Can this calculator help with muscle gain?
Yes. Use maintenance first, then add a small surplus. Combine that surplus with progressive strength training and enough protein.
8. Why do results differ from wearable devices?
Wearables estimate movement differently. Calculators use formulas. Real intake, body weight trends, and routine tracking give better personal feedback.