Calorie Calculator
Daily Calories · BMR · TDEE · Macros · Weight Goal Planner
Personal Details
yrs
ft
in
lbs
%
Activity Level
Basal Metabolic Rate (BMR)
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calories / day
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Three Formula Comparison
Most Accurate
Mifflin–St Jeor
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kcal/day · Recommended for general use
Classic
Harris–Benedict
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kcal/day · Revised 1984 version
Lean Mass
Katch–McArdle
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kcal/day · Requires body fat %
BMR Summary
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TDEE at All Activity Levels
Daily Calorie Targets by Goal
BMR (Mifflin)
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TDEE (selected)
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BMR per Hour
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BMR per Minute
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Activity Factor
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Activity Calories
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Calories/kg body wt
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Weekly TDEE
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BMR Scenarios
If 5 years older (BMR decreases ~2%/decade):—
If 10 lbs (4.5kg) lighter:—
If 10 lbs (4.5kg) heavier:—
Calories burned sleeping 8 hrs:—
Calories needed annually (at TDEE):—
BMR Insights
Macro Ratio Presets
%
%
%
Total: 100%
kcal
Daily Calorie Target
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calories / day
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Macronutrient Composition
Protein
Carbs
Fat
Protein (4 kcal/g) Carbohydrates (4 kcal/g) Fat (9 kcal/g)
Protein
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— kcal
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Carbohydrates
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— kcal
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Fat
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— kcal
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Daily Calories
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Protein (g/day)
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Carbs (g/day)
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Fat (g/day)
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Protein / kg BW
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Protein / lb BW
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Fibre Target
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Water Intake
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Macro Insights
Goal Settings
lbs
lbs
lbs/wk
Calorie Targets by Intensity
Weight Loss
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Maintain Weight
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Eat at TDEE
Weight Gain
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Current Weight
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Target Weight
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Weight to Change
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Calorie Deficit/Surplus
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Time to Goal
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Goal Calories/Day
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Target Date
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Total Calorie Change
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Weekly Plan at Different Rates
Goal Scenarios
At more aggressive pace (2× rate):—
At conservative pace (0.5× rate):—
Equivalent daily steps for this deficit:—
Running equivalent (miles/day):—
Goal weight as % of current weight:—
Weight Goal Insights
Mifflin–St Jeor (men): BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5. (women): − 161. Harris–Benedict (revised): men: 88.362 + 13.397×wt + 4.799×ht − 5.677×age. Women: 447.593 + 9.247×wt + 3.098×ht − 4.330×age. Katch–McArdle: BMR = 370 + 21.6×LBM(kg). TDEE = BMR × activity factor. 1 lb fat ≈ 3,500 kcal. Results are estimates — individual metabolism varies. Not medical or dietetic advice.