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.

Direct Answer

Your daily calorie requirement equals your Total Daily Energy Expenditure (TDEE), calculated by multiplying your Basal Metabolic Rate (BMR) by your physical activity factor (1.2 to 1.9). To lose 1 lb per week, maintain a 500 kcal daily deficit below your TDEE.

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 & Activity Multipliers

Mifflin-St Jeor Equation (BMR):
Men: BMR = (10 × W) + (6.25 × H) − (5 × A) + 5
Women: BMR = (10 × W) + (6.25 × H) − (5 × A) − 161

Total Daily Energy Expenditure (TDEE):
TDEE = BMR × Activity Multiplier

Katch-McArdle Equation (When Body Fat % is Known):
BMR = 370 + (21.6 × Lean Body Mass in kg)

Variable	Name	Meaning & Example
W	Weight	Body weight measured in kilograms (70 kg)
H	Height	Stature measured in centimeters (175 cm)
A	Age	Current age in complete years (25)
PAL	Activity Level	Physical activity multiplier (1.2 sedentary to 1.9 athlete) (1.55 (Moderate))

Variable Definitions:

W = Body weight in kilograms (kg) [pounds ÷ 2.205]
H = Height in centimeters (cm) [inches × 2.54]
A = Age in years
Activity Multipliers: Sedentary (desk job, little exercise): 1.2 | Lightly Active (1–3 days/wk): 1.375 | Moderately Active (3–5 days/wk): 1.55 | Very Active (6–7 days/wk): 1.725 | Extremely Active (physical job & training): 1.9

A daily deficit of ~500 kcal equates to roughly 1 lb (0.45 kg) of fat loss per week, whereas a daily surplus of ~500 kcal supports gradual muscle/weight gain.

Examples

Moderately Active Male: Age 30, 70 kg, 175 cm

Step 1: Calculate BMR = (10 × 70) + (6.25 × 175) − (5 × 30) + 5 = 700 + 1093.75 − 150 + 5 = 1648.75 ≈ 1,649 kcal/day.
Step 2: Moderate activity multiplier = 1.55.
Step 3: TDEE = 1,648.75 × 1.55 = 2,556 kcal/day.
Target for weight loss (−500 kcal) = 2,056 kcal/day | Target for weight gain (+500 kcal) = 3,056 kcal/day.

Maintain: 2,556 kcal • Loss: 2,056 kcal • Gain: 3,056 kcal

Lightly Active Female: Age 28, 60 kg, 165 cm

Step 1: Calculate BMR = (10 × 60) + (6.25 × 165) − (5 × 28) − 161 = 600 + 1031.25 − 140 − 161 = 1,330.25 ≈ 1,330 kcal/day.
Step 2: Light activity multiplier = 1.375.
Step 3: TDEE = 1,330.25 × 1.375 = 1,829 kcal/day.
Mild weight loss deficit (−250 kcal) = 1,579 kcal/day.

Maintain: 1,829 kcal • Mild Loss: 1,579 kcal

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

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the minimum number of calories your body burns at complete rest to keep organs functioning. TDEE (Total Daily Energy Expenditure) accounts for physical activity, exercise, and the thermic effect of food added to your BMR.

Which calorie formula is most accurate?

The Mifflin-St Jeor equation (1990) is recognized by the Academy of Nutrition and Dietetics as the most reliable standard for healthy adults. If you know your exact body fat percentage, the Katch-McArdle formula provides precise results based on lean muscle mass.

How many calories should I cut to lose weight safely?

A moderate deficit of 300 to 500 calories per day produces healthy, sustainable weight loss of 0.5 to 1.0 pound (0.25–0.5 kg) per week without excessive loss of lean muscle mass or metabolic slowdown.

What is the most accurate calorie calculation formula?

The Mifflin-St Jeor equation is widely recognized by clinical nutritionists and the American Dietetic Association as the most reliable method for estimating Basal Metabolic Rate without lab equipment.

How large of a calorie deficit is safe for weight loss?

A deficit of 500 to 750 calories per day is generally recommended by health authorities for safe, sustainable fat loss of approximately 1 to 1.5 pounds (0.45 to 0.7 kg) per week without compromising muscle mass.

Disclaimer

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

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