Calorie Calculator
Calorie calculator
Estimate daily calories and macros in one pass.
Target calories
2,670 kcal/day
Mifflin-St Jeor • BMR 1,723 • TDEE 2,670
Live
Maintain weight
Activity
Moderate activity (3-5 days/week)
Macro preset
Balanced (30/40/30)
Advanced plan toolsbreakdown and export
Mifflin-St Jeor • Activity factor 1.55
Protein
200 g
Carbs
267 g
Fats
89 g
Estimated weekly change
+0 kg
+0 lb
Informational estimate only, not medical advice.
Formula
Mifflin BMR = 10w + 6.25h - 5a + s; Harris-Benedict (revised) BMR = c + aw + bh - da; Katch-McArdle BMR = 370 + 21.6 x lean body mass; TDEE = BMR x activity factor \text{BMR}_{female}=10w+6.25h-5a-161 \text{BMR}_{HB,male}=88.362+13.397w+4.799h-5.677a \text{BMR}_{HB,female}=447.593+9.247w+3.098h-4.33a \text{LBM}=w\times\left(1-\frac{bf}{100}\right) \text{BMR}_{Katch}=370+21.6\times\text{LBM} \text{TDEE}=\text{BMR}\times f_{activity} \text{Target}=\text{TDEE}+\Delta_{goal} Symbol legend
| Symbol | Meaning | Unit | Copy |
|---|---|---|---|
w | Weight | kg | |
h | Height | cm | |
a | Age | years | |
bf | Body fat percentage (Katch-McArdle only) | % | |
f_{activity} | Activity multiplier | - | |
\Delta_{goal} | Goal adjustment | kcal/day |
- Choose a BMR equation: Mifflin-St Jeor, Harris-Benedict (revised), or Katch-McArdle.
- Katch-McArdle requires body-fat input to estimate lean body mass first.
- Multiply BMR by activity factor to estimate TDEE.
- Apply goal adjustment (cut, maintain, or bulk) for target calories.
- Macro split presets convert daily calories to protein, carbs, and fat grams.
Example
Worked example: female, 34y, 165cm, 68kg, light activity, mild cut
- 1 BMR = 10(68) + 6.25(165) - 5(34) - 161 = 1380.25
- 2 TDEE = 1380.25 x 1.375 = 1897.84
- 3 Target = 1897.84 - 250 = 1647.84 kcal/day
Estimated target intake is about 1648 kcal/day.
How
- Choose input units, sex, and BMR equation.
- Enter age, height, and weight (plus body-fat percentage if using Katch-McArdle).
- Choose activity level, goal setting, and macro split.
- Review BMR, TDEE, target calories, macro grams, and estimated weekly weight-change rate.
- Copy or download the plan output when you need to share or track targets.
Avoid
- Treating this estimate as medical advice or diagnosis.
- Selecting unrealistically aggressive deficits for long periods.
- Using pounds/inches without converting to kg/cm first.
Ref only. Not medical advice.
FAQ
Which formula does this tool use?
You can select Mifflin-St Jeor, Harris-Benedict (revised), or Katch-McArdle. TDEE still uses activity multipliers after BMR.
When should I use Katch-McArdle?
Use it when you have a realistic body-fat estimate, because it relies on lean body mass instead of age and sex constants.
Is this medical advice?
No. It is an informational estimate only and not a substitute for professional medical guidance.
Can I use this for weight-loss planning?
Yes, as a planning baseline, but review with a qualified professional for individualized care.
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