Health • Calorie

Calorie Calculator

Estimate your BMR, TDEE and daily calories for maintain, cut or bulk. Uses Mifflin-St Jeor (primary) plus Harris-Benedict and Katch-McArdle, with activity multipliers and macro splits.

Sex

Male Female

Age (years)Weight

Height

Activity levelBody fat % (optional, for Katch-McArdle)

BMR (Mifflin)

—

kcal/day

TDEE (maintain)

—

kcal/day

Goals

Mild loss (-250)—

Loss (-500)—

Maintain—

Mild gain (+250)—

Gain (+500)—

Macros (at maintain)

Protein —g • Carbs —g • Fat —g (30/40/30 at maintain)

Details

—

Formulas: Mifflin-St Jeor (male 10W+6.25H-5A+5, female -161), Harris-Benedict 1984, Katch-McArdle 370+21.6×LBM. TDEE = BMR × activity. Cut -500 (~0.45kg/week), bulk +500.

How to use

1Select sex, age, weight and height. Switch units to lb/in or cm/kg as needed.
2Choose activity level — from sedentary (×1.2) to very active (×1.9). Add body fat % for Katch-McArdle if you know it.
3See BMR, TDEE, goals (mild loss −250, loss −500, extreme −1000, mild/regular gain) and macros update instantly.

Formulas

Mifflin-St Jeor: Men 10W+6.25H−5A+5 • Women 10W+6.25H−5A−161 • TDEE = BMR × activity • Katch-McArdle 370+21.6×LBM

Mifflin-St Jeor (1990) is most accurate for average adults. Harris-Benedict Revised (1984) is shown for comparison (tends to read 5–10% higher). Katch-McArdle uses lean mass when body fat is known. TDEE multiplies BMR by activity. Cutting ~500 kcal/day ≈ 0.45 kg/week; gaining +500 ≈ +0.45 kg/week.

Examples

Man, 30y, 70kg, 175cm, moderate

Mifflin BMR 1649 → TDEE 2556 → Loss 2056 (−500), Gain 3056 (+500). HB BMR 1696 nearby.

Maintain 2556 • Loss 2056 • Gain 3056

Woman, 28y, 60kg, 165cm, light + 22% BF

Mifflin BMR 1320 → TDEE 1815. Katch with LBM 46.8kg → BMR 1382 → TDEE 1900 for comparison.

Mifflin TDEE 1815 • Katch TDEE 1900

About

The Calorie Calculator estimates your daily energy needs using the Mifflin-St Jeor, Harris-Benedict Revised, and Katch-McArdle formulas. Enter your sex, age, weight, height, and activity level to get your basal metabolic rate (BMR), total daily energy expenditure (TDEE), and calorie targets for losing, maintaining, or gaining weight. Body-fat percentage is optional but activates the Katch-McArdle estimate. Dieters, athletes, and anyone planning body composition goals use this calculator to set sustainable calorie targets and macro splits. Estimates are educational, and health decisions should be confirmed with a qualified professional.

Frequently asked questions

Which formula should I trust?

Mifflin-St Jeor for most adults. Use Katch-McArdle if you have a reliable body-fat measurement; Harris-Benedict Revised is useful for historical comparison.

How accurate is TDEE?

It’s an estimate. Track weight for 2 weeks eating at calculated maintain and adjust up or down by 100–200 kcal based on trend.

What about macros?

We show a balanced 30% protein / 40% carb / 30% fat split at maintain (protein 4 kcal/g, carb 4, fat 9). Adjust to taste and training.

Should I use mild, regular or extreme deficit?

Mild (−250) is sustainable, regular (−500) is common for 0.5 kg/week. Extreme (−1000) is aggressive and not for everyone — consult a professional.

Disclaimer

Estimates only and not medical advice. For weight, nutrition or health decisions consult a qualified professional.

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