Nutrition Planning Tool
This calculator estimates total daily energy expenditure for sedentary lifestyles using a 1.2 activity multiplier. It also suggests macro targets, meal-level splits, downloadable summaries, and visual charts for easier planning.
Calculator Inputs
Formula Used
This calculator first estimates basal metabolic rate, then multiplies it by a sedentary activity factor of 1.2. That gives maintenance calories for a low-activity lifestyle.
1) 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
2) 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)
3) Katch-McArdle
Lean body mass: LBM = weight kg × (1 − body fat % / 100)
BMR: 370 + (21.6 × LBM)
4) Sedentary TDEE
TDEE: BMR × 1.2
5) Goal Calories
Fat loss: TDEE × (1 − adjustment %)
Lean gain: TDEE × (1 + adjustment %)
Maintenance: TDEE
6) Macronutrients
Protein grams: body weight kg × chosen protein target
Fat calories: goal calories × fat percentage
Fat grams: fat calories ÷ 9
Carb calories: goal calories − protein calories − fat calories
Carb grams: carb calories ÷ 4
How to Use This Calculator
- Choose metric or imperial units.
- Enter age, sex, height, and weight.
- Add body fat percentage if using Katch-McArdle.
- Select the calorie formula you trust most.
- Choose your goal: fat loss, maintenance, or lean gain.
- Set protein, fat percentage, meals, and fiber target.
- Press the calculate button.
- Review the result cards, table, and charts above the form.
- Export your summary as CSV or PDF if needed.
Example Data Table
| Profile | Formula | BMR | Sedentary TDEE | Goal Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|---|
| Male, 32, 175 cm, 78 kg | Mifflin-St Jeor | 1718 | 2061.6 | 2061.6 | 125 g | 244 g | 64 g |
| Female, 29, 162 cm, 60 kg | Mifflin-St Jeor | 1291.5 | 1549.8 | 1317.3 | 96 g | 130 g | 41 g |
| Male, 40, 180 cm, 92 kg, 24% fat | Katch-McArdle | 1880.1 | 2256.1 | 2481.7 | 147 g | 302 g | 77 g |
FAQs
1) What does sedentary mean here?
It means very low daily activity. Usually that includes desk work, limited walking, little exercise, and no demanding physical labor on most days.
2) Which formula should I choose?
Mifflin-St Jeor is commonly used for general calorie planning. Harris-Benedict offers another estimate. Katch-McArdle can help when body fat percentage is known.
3) Why multiply by 1.2?
A factor of 1.2 is a common sedentary activity multiplier. It adjusts resting calorie needs upward slightly to reflect basic daily living with minimal exercise.
4) Are the calorie results exact?
No. They are estimates. Real needs vary with genetics, stress, sleep, medical conditions, body composition, and untracked daily movement.
5) How should I use the fat loss setting?
Choose a moderate deficit first. Many people start around 10% to 20%. Then monitor body weight, hunger, energy, and progress over two weeks.
6) Why are macros included?
Macros turn calorie targets into practical meal planning numbers. Protein supports retention, fats support hormones, and carbohydrates supply flexible remaining energy.
7) When is Katch-McArdle useful?
It is useful when body fat percentage is reasonably known. Because it uses lean mass, it may fit some people better than weight-only formulas.
8) Should I follow this without professional advice?
Use it for general education and planning. If you have medical conditions, pregnancy, eating disorder history, or therapeutic nutrition needs, consult a qualified professional.