Calorie Intake Form
Example Data Table
| Profile | Age | Height | Weight | Activity | Goal | Estimated Intake |
|---|---|---|---|---|---|---|
| Desk worker | 32 | 170 cm | 72 kg | Light | Fat loss | About 1,850 kcal |
| Active lifter | 28 | 180 cm | 82 kg | Very active | Lean gain | About 3,200 kcal |
| Moderate runner | 40 | 165 cm | 68 kg | Moderate | Maintain | About 2,150 kcal |
Formula Used
This calculator first converts body values into metric units. It then estimates basal metabolic rate, also called BMR. BMR is the energy your body may use at rest.
Mifflin-St Jeor
Male BMR = 10 × weight kg + 6.25 × height cm - 5 × age + 5.
Female BMR = 10 × weight kg + 6.25 × height cm - 5 × age - 161.
Revised Harris-Benedict
Male BMR = 88.362 + 13.397W + 4.799H - 5.677A.
Female BMR = 447.593 + 9.247W + 3.098H - 4.330A.
Katch-McArdle
Lean mass = weight × (1 - body fat %).
BMR = 370 + 21.6 × lean mass kg.
Goal Adjustment
Maintenance calories = BMR × activity factor + extra training calories.
Weight goal adjustment uses about 7700 kcal per kg.
Protein uses grams per kilogram.
Fat uses a chosen calorie percentage.
Carbs fill the remaining calories.
How to Use This Calculator
Choose your unit system first. Enter your age, sex, height, and weight. Select the activity level that matches your normal week. Pick a formula. Use Mifflin-St Jeor for most users. Use Katch-McArdle when you know body fat percentage.
Select your goal next. For weight loss, enter a weekly loss pace. For gain, enter a weekly gain pace. Use custom adjustment when you already know your desired surplus or deficit. Set protein and fat targets. Submit the form. The result appears above the form. Download the CSV or PDF for later planning.
Calorie Intake Planning Guide
Why Calories Matter
Calories measure usable food energy. Your body needs energy for breathing, movement, digestion, and repair. A good calorie target gives structure to meals. It also helps you compare food choices. The number is still an estimate. Real needs can change with sleep, stress, training, and hormones.
Start With Maintenance
Maintenance calories are the base target. They show the intake that may keep weight stable. This calculator estimates maintenance from BMR and activity. BMR covers resting energy. The activity factor adds daily movement and exercise. Extra training calories can also be included. That gives a more flexible daily total.
Choose a Realistic Goal
Fat loss needs a calorie deficit. Weight gain needs a calorie surplus. A small change is easier to follow. Large changes may reduce energy and adherence. Slow progress is often more stable. Track your average weight for two to four weeks. Then adjust intake if the trend is wrong.
Use Macros With Purpose
Protein supports muscle repair and fullness. Fat supports hormones and meal satisfaction. Carbohydrates support training and daily energy. This calculator sets protein first. It then assigns fat by percentage. Carbs receive the remaining calories. You can change these values to match your diet style.
Meal Timing
Meal timing should fit your routine. Some people prefer three meals. Others like four or five meals. The calculator divides calories and macros by meals. This makes meal planning easier. It does not mean each meal must be identical. Use the numbers as a guide.
Review Results Carefully
Very low calorie targets need caution. They may be unsuitable for some people. Athletes, teens, pregnant users, and people with medical concerns need professional advice. Use this page for planning. Do not treat it as medical care. Adjust based on real progress and how you feel.
Frequently Asked Questions
1. Is this calorie intake exact?
No calculator can be perfectly exact. It estimates needs from proven formulas, activity factors, and goal adjustments. Track results for several weeks and adjust the target.
2. Which formula should I choose?
Mifflin-St Jeor is a strong default for many adults. Katch-McArdle can help when you know body fat percentage. Average mode smooths formula differences.
3. What activity level should I select?
Choose the level that matches your normal week, not your best week. Include job movement, walking, exercise, and sports when deciding.
4. How fast should I lose weight?
A slower pace is usually easier to sustain. Many people use a moderate weekly target. Very aggressive deficits may reduce energy and recovery.
5. How is protein calculated?
Protein is calculated from body weight in kilograms. You can change the grams per kilogram value to suit training, fullness, and diet preference.
6. Why are carbs the remaining calories?
The calculator sets protein and fat first. Carbohydrates receive the remaining calorie budget because carb needs often vary by training and preference.
7. Can I use this for muscle gain?
Yes. Select the gain goal and enter a weekly pace. The calculator adds a daily surplus and provides matching macro targets.
8. Is this medical advice?
No. It is an educational planning tool. Consult a qualified professional for pregnancy, illness, eating disorders, medications, or special nutrition needs.