Enter Your Details
The page uses a single-column content flow, while the calculator fields switch to three, two, or one columns by screen size.
Example Data Table
These sample rows help users understand typical inputs and outputs.
| Profile | Age | Weight | Height | Formula | Activity | Goal | BMR | TDEE | Target |
|---|---|---|---|---|---|---|---|---|---|
| Male | 30 | 80 kg | 180 cm | Mifflin-St Jeor | Moderate | Maintain | 1780 | 2759 | 2759 |
| Female | 28 | 65 kg | 165 cm | Harris Revised | Light | Mild Gain | 1438.6 | 1978.0 | 2228.0 |
| Male, 18% body fat | 38 | 90 kg | 178 cm | Katch-McArdle | Active | Fat Loss | 1964.1 | 3388.0 | 2888.0 |
Formula Used
Mifflin-St Jeor: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + s, where s = 5 for men and −161 for women.
Harris-Benedict Revised: Men: 88.362 + (13.397 × weight) + (4.799 × height) − (5.677 × age). Women: 447.593 + (9.247 × weight) + (3.098 × height) − (4.330 × age).
Harris-Benedict Original: Men: 66.4730 + (13.7516 × weight) + (5.0033 × height) − (6.7550 × age). Women: 655.0955 + (9.5634 × weight) + (1.8496 × height) − (4.6756 × age).
Katch-McArdle: BMR = 370 + (21.6 × lean body mass in kg). Lean body mass = weight × (1 − body fat percentage ÷ 100).
Maintenance Calories: TDEE = BMR × activity factor.
Target Calories: Target = TDEE + goal adjustment.
Macro Split: Protein calories = protein grams × 4, fat calories = fat grams × 9, carbohydrates receive the remaining calories.
How to Use This Calculator
- Select your preferred unit system first, because weight and height fields change with the chosen format.
- Enter sex, age, weight, and height. Add body fat percentage when you want the Katch-McArdle method or better lean-mass detail.
- Pick a formula manually or leave Auto Select enabled for a practical default choice.
- Choose your real activity level carefully. Overestimating activity often produces calorie targets that are too high.
- Select a goal such as maintain, fat loss, or gain. The calculator adjusts daily calories automatically.
- Set protein and fat targets in grams per kilogram. Carbohydrates are calculated from remaining calories.
- Enter meals per day to estimate calories per meal, then press Calculate Now.
- Review the results, chart, summary table, and export your output with the CSV or PDF buttons.
Frequently Asked Questions
1. What does BMR mean?
BMR means basal metabolic rate. It estimates the calories your body uses each day at rest for breathing, circulation, cell repair, and other essential functions.
2. What is the difference between BMR and TDEE?
BMR is resting energy use. TDEE adds movement, exercise, work, and daily activity. TDEE is usually the better starting point for meal planning.
3. Which formula should I choose?
Mifflin-St Jeor is a common general choice. Katch-McArdle can be useful when body fat is known. Comparing formulas helps you understand the likely range.
4. Why does activity level matter so much?
Activity level multiplies BMR into maintenance calories. Even small changes in the multiplier can shift daily calorie estimates by several hundred calories.
5. Can this calculator help with fat loss?
Yes. Choose a calorie deficit goal and review the new target intake. Moderate deficits are usually easier to follow than aggressive ones.
6. Why are macros included?
Macros turn calorie targets into usable daily food goals. Protein supports retention, fat supports hormone function, and carbohydrates fill the remaining energy budget.
7. Is the result exact?
No. It is an estimate based on formulas and inputs. Real calorie needs vary with sleep, stress, training volume, medical status, and adherence.
8. When should I recalculate?
Recalculate after meaningful changes in body weight, activity, body fat, or training routine. Reviewing targets every few weeks is often useful.