| Sex | Age | Height | Weight | Body fat | LBM | Formula | Activity | BMR | TDEE |
|---|---|---|---|---|---|---|---|---|---|
| male | 30 | 180 cm | 80 kg | 15% | 68.0 kg | katch | moderate | 1839 | 2850 |
| female | 28 | 165 cm | 62 kg | 24% | 47.1 kg | katch | light | 1388 | 1908 |
| male | 40 | 175 cm | 95 kg | 28% | 68.4 kg | harris | sedentary | 1974 | 2369 |
| female | 35 | 170 cm | 70 kg | 20% | 56.0 kg | mifflin | very | 1427 | 2461 |
Women: BF% = 163.205·log10(Waist + Hip − Neck) − 97.684·log10(Height) − 78.387
- Katch-McArdle: BMR = 370 + 21.6 × LBM(kg)
- Cunningham: BMR = 500 + 22 × LBM(kg)
- Mifflin-St Jeor: depends on sex, age, height, weight
- Revised Harris-Benedict: depends on sex, age, height, weight
- Pick your units and enter height, weight, age, and sex.
- Choose a body fat input: known % or Navy estimate.
- Select a BMR formula and your usual activity level.
- Set a goal and calorie adjustment, then choose macro settings.
- Press Calculate. Download CSV or PDF if needed.
1) What is lean mass?
Lean mass is everything in your body except fat, including muscle, bone, organs, and water. It’s useful for estimating energy needs with lean-mass-based BMR models.
2) Which BMR formula should I choose?
If you have a decent body fat estimate, Katch-McArdle or Cunningham often works well. If you do not, Mifflin-St Jeor is a solid general-purpose option using height, weight, age, and sex.
3) How accurate is the Navy body fat estimate?
It’s a convenient estimate that depends heavily on tape placement and consistency. It can be close for many people, but errors of several percentage points are common. Use it as a planning starting point, not a diagnosis.
4) What activity level should I pick?
Choose the level that matches most weeks, not your best week. If you lift 3–5 days and walk regularly, “Moderate” often fits. If your job is physically demanding, “Very active” may be closer.
5) Why include TEF?
TEF is the energy cost of digesting food. Many plans roughly account for it already, so leaving it at 0% is fine. If you want a simple bump, 5–10% is a common range.
6) How are macros calculated here?
Protein uses grams per kg of lean mass. Fat uses a chosen percent of calories. Carbs are the remaining calories. Fiber is a planning guide based on calories and can be adjusted in real life.
7) What calorie deficit is reasonable for a cut?
Many people start with a 10–20% reduction from TDEE or about 300–600 calories per day, then adjust based on weekly trends. Faster cuts can increase fatigue and reduce training quality.
8) How often should I update the numbers?
Recalculate after meaningful weight changes, training changes, or every 4–6 weeks. Track outcomes and adjust: real-world progress is the best feedback for fine-tuning calories and macros.