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Calorie Calculator All required fields are marked with * . Units Metric (kg, cm) Imperial (lb, ft/in) Sex * Select… Male Female ? Used in Mifflin–St Jeor to adjust BMR constant. Age (years) * ? Typical valid range 5–100 years. Height (cm) * ? Enter height in centimeters (e.g., 175.0). Height (ft/in) * Weight (kg) * ? Enter body weight in kilograms. Weight (lb) * Body Fat % (optional) ? Enables Katch–McArdle (uses lean mass). Leave blank to use Mifflin–St Jeor. Formula Auto (Katch if body-fat given, else Mifflin) Mifflin–St Jeor Katch–McArdle Choose explicitly if you prefer a specific method. Activity level (PAL) * Select… Sedentary (PAL 1.2) Lightly active (PAL 1.375) Moderately active (PAL 1.55) Very active (PAL 1.725) Extra active (PAL 1.9) ? Physical Activity Level multipliers approximate daily energy expenditure. Goal Maintain Lose weight Gain weight Target rate (kg/week) Used to estimate daily deficit/surplus (≈ 7,700 kcal/kg). Protein (g/kg) Common ranges 1.2–2.2 g/kg depending on goals. Fat (% of calories) Remaining calories go to carbs after protein & fat. Calculate Reset Results BMR — — TDEE — kcal/day Goal calories — — Daily macros Protein — Fat — Carbs — Fiber (guide) — Macro breakdown Data source & methodology Basal Metabolic Rate : Mifflin MD, St Jeor ST et al. (1990), “A new predictive equation for resting energy expenditure in healthy individuals.” Am J Clin Nutr 51(2):241-247. Lean-mass BMR : Katch VL, McArdle WD (1996), “Nutrition, Weight Control, and Exercise.” 6th ed. (Katch–McArdle formula). Activity factors (PAL) : Derived from widely used Physical Activity Level categories as summarized in IOM/WHO guidance. Tutti i calcoli si basano rigorosamente sulle formule e sui dati forniti da questa fonte. The formula explained \[ \textbf{Mifflin–St Jeor:}\quad \mathrm{BMR}_{\text{male}} = 10W + 6.25H - 5A + 5,\qquad \mathrm{BMR}_{\text{female}} = 10W + 6.25H - 5A - 161 \] \[ \textbf{Katch–McArdle:}\quad \mathrm{BMR} = 370 + 21.6 \times LBM,\quad LBM = W \times (1 - \frac{\%BF}{100}) \] \[ \textbf{Total Daily Energy Expenditure:}\quad \mathrm{TDEE} = \mathrm{BMR} \times \mathrm{PAL} \] \[ \textbf{Goal Calories:}\quad \mathrm{kcal}_{\text{goal}} \approx \mathrm{TDEE} + \frac{7700 \times \Delta \mathrm{kg/week}}{7} \] Glossary of variables Symbol Meaning Units W Body weight kg H Height cm A Age years %BF Body fat percentage % LBM Lean body mass kg PAL Activity multiplier dimensionless How it works: a step-by-step example Inputs: Sex = female; Age = 32; Height = 168 cm; Weight = 62 kg; Body fat blank (use Mifflin); Activity = 1.55; Goal = lose 0.3 kg/week; Protein = 1.6 g/kg; Fat = 30%. Mifflin BMR = 10×62 + 6.25×168 − 5×32 − 161 = 620 + 1050 − 160 − 161 = 1,349 kcal . TDEE = 1,349 × 1.55 = 2,091 kcal . Daily adjustment ≈ 7,700×0.3/7 ≈ 330 kcal deficit → Goal calories ≈ 1,761 kcal . Protein = 1.6×62 = 99 g → 396 kcal. Fat = 30% of 1,761 = 528 kcal → 59 g. Carbs = remaining ≈ 1,761 − (396+528) = 837 kcal → 209 g. Frequently asked questions Which formula should I choose? Mifflin–St Jeor fits most people well. If you have a reliable body-fat % (e.g., DEXA or consistent calipers), Katch–McArdle personalises BMR via lean mass. How do I pick my activity level? Choose a PAL that reflects an average week. Start conservative; adjust calories based on actual weight trend over 2–3 weeks. Is 7,700 kcal per kg exact? It’s an approximation for adipose tissue energy. Real-world weight change also involves water and glycogen shifts. What macro split is best? Prioritise protein (1.2–2.2 g/kg). Keep fat ≥ 20–25% for hormones and absorption. Allocate remaining calories to carbs based on preference and training. How often should I recalc? Every 4–8 weeks or when body weight/activity changes meaningfully. Tool developed by Ugo Candido. Content verified by CalcDomain Editorial Board. Last accuracy review: October 30, 2025 Why this tool is different Dual formulae (Mifflin/Katch) with body-fat support. Goal calories from target weekly change. Macro grams with a clear, printable summary. WCAG 2.1 AA, keyboard-first, screen-reader friendly. Ad Placement (300×600)
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