How accurate is this diet plan calculator?

This calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate formula for estimating Basal Metabolic Rate (BMR) in healthy adults. However, all calculators provide an estimate. Your actual energy needs can vary based on genetics, body composition, and health conditions. Use this result as a starting point and adjust based on your real-world progress.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body needs to perform its most basic functions (like breathing, circulation, and cell production) while at rest. TDEE (Total Daily Energy Expenditure) is your BMR plus all the calories you burn from physical activity, digestion, and daily tasks. Your TDEE is the 'maintenance' calorie level you need to stay at your current weight.

Why does this calculator use Mifflin-St Jeor instead of Harris-Benedict?

The Mifflin-St Jeor equation (published in 1990) has been shown in multiple studies to be more accurate for most people than the older Harris-Benedict equation (published in 1919). It is now considered the standard in many clinical and nutrition settings.

What should my macronutrient (protein, carb, fat) split be?

The ideal 'macro' split depends on your personal goals, preferences, and how your body responds. A common 'Balanced' split is 40% Carbs, 30% Protein, 30% Fat. Athletes or those on a 'Low Carb' diet might aim for 25% Carbs, 40% Protein, 35% Fat. We provide several examples, but you should experiment to find what works best for you or consult a registered dietitian.

How often should I recalculate my calorie needs?

It's a good idea to recalculate your TDEE every time you have a significant change in weight (e.g., you lose or gain 5-10 kg / 10-20 lbs) or if your activity level changes (e.g., you start a new, more active job or begin a new workout routine). This ensures your calorie target stays aligned with your body's current needs.

Diet Plan Calculator - Calculate Your Daily Calorie Needs

Audit: Complete

Formula (LaTeX) + variables + units

This section shows the formulas used by the calculator engine, plus variable definitions and units.

Formula (extracted LaTeX)

\[BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) + 5\]

BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) + 5

Formula (extracted LaTeX)

\[BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) - 161\]

BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) - 161

Formula (extracted LaTeX)

\[TDEE = BMR \times \text{Activity Multiplier}\]

TDEE = BMR \times \text{Activity Multiplier}

Formula (extracted LaTeX)

\[\text{Goal Calories} = TDEE + \text{Goal Modifier (e.g., -500 for weight loss)}\]

\text{Goal Calories} = TDEE + \text{Goal Modifier (e.g., -500 for weight loss)}

Formula (extracted LaTeX)

\[BMR = (10 \times 70) + (6.25 \times 165) - (5 \times 35) - 161\]

BMR = (10 \times 70) + (6.25 \times 165) - (5 \times 35) - 161

Formula (extracted LaTeX)

\[BMR = 700 + 1031.25 - 175 - 161\]

BMR = 700 + 1031.25 - 175 - 161

Formula (extracted text)

For Men: $BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) + 5$ For Women: $BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) - 161$

Formula (extracted text)

$TDEE = BMR \times \text{Activity Multiplier}$

Formula (extracted text)

$\text{Goal Calories} = TDEE + \text{Goal Modifier (e.g., -500 for weight loss)}$

Formula (extracted text)

$BMR = (10 \times 70) + (6.25 \times 165) - (5 \times 35) - 161$ $BMR = 700 + 1031.25 - 175 - 161$ $BMR = 1395 \text{ calories/day}$

Variables and units

No variables provided in audit spec.

Sources (authoritative):

Home — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/
Health & Fitness — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/health-fitness
Diet & Nutrition — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/subcategories/diet-nutrition
https://doi.org/10.1093/ajcn/51.2.241 — doi.org · Accessed 2026-01-19
https://doi.org/10.1093/ajcn/51.2.241
BMI Calculator — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/bmi-calculator
Macronutrient Calculator — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/macro
Body Fat Calculator — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/body-fat
TDEE Calculator — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/tdee

Changelog

Version: 0.1.0-draft
Last code update: 2026-01-19

0.1.0-draft · 2026-01-19

Initial audit spec draft generated from HTML extraction (review required).
Verify formulas match the calculator engine and convert any text-only formulas to LaTeX.
Confirm sources are authoritative and relevant to the calculator methodology.

Verified by Ugo Candido on 2026-01-19
Profile · LinkedIn

, '

Audit: Complete

Formula (LaTeX) + variables + units

This section shows the formulas used by the calculator engine, plus variable definitions and units.

Formula (extracted LaTeX)

\[BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) + 5\]

BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) + 5

Formula (extracted LaTeX)

\[BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) - 161\]

BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) - 161

Formula (extracted LaTeX)

\[TDEE = BMR \times \text{Activity Multiplier}\]

TDEE = BMR \times \text{Activity Multiplier}

Formula (extracted LaTeX)

\[\text{Goal Calories} = TDEE + \text{Goal Modifier (e.g., -500 for weight loss)}\]

\text{Goal Calories} = TDEE + \text{Goal Modifier (e.g., -500 for weight loss)}

Formula (extracted LaTeX)

\[BMR = (10 \times 70) + (6.25 \times 165) - (5 \times 35) - 161\]

BMR = (10 \times 70) + (6.25 \times 165) - (5 \times 35) - 161

Formula (extracted LaTeX)

\[BMR = 700 + 1031.25 - 175 - 161\]

BMR = 700 + 1031.25 - 175 - 161

Formula (extracted text)

For Men: $BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) + 5$ For Women: $BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) - 161$

Formula (extracted text)

$TDEE = BMR \times \text{Activity Multiplier}$

Formula (extracted text)

$\text{Goal Calories} = TDEE + \text{Goal Modifier (e.g., -500 for weight loss)}$

Formula (extracted text)

$BMR = (10 \times 70) + (6.25 \times 165) - (5 \times 35) - 161$ $BMR = 700 + 1031.25 - 175 - 161$ $BMR = 1395 \text{ calories/day}$

Variables and units

No variables provided in audit spec.

Sources (authoritative):

Home — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/
Health & Fitness — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/health-fitness
Diet & Nutrition — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/subcategories/diet-nutrition
https://doi.org/10.1093/ajcn/51.2.241 — doi.org · Accessed 2026-01-19
https://doi.org/10.1093/ajcn/51.2.241
BMI Calculator — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/bmi-calculator
Macronutrient Calculator — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/macro
Body Fat Calculator — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/body-fat
TDEE Calculator — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/tdee

Changelog

Version: 0.1.0-draft
Last code update: 2026-01-19

0.1.0-draft · 2026-01-19

Initial audit spec draft generated from HTML extraction (review required).
Verify formulas match the calculator engine and convert any text-only formulas to LaTeX.
Confirm sources are authoritative and relevant to the calculator methodology.

Verified by Ugo Candido on 2026-01-19
Profile · LinkedIn

]], displayMath: [['\\[','\\]']] }, svg: { fontCache: 'global' } };

Audit: Complete

Formula (LaTeX) + variables + units

This section shows the formulas used by the calculator engine, plus variable definitions and units.

Formula (extracted LaTeX)

\[BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) + 5\]

BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) + 5

Formula (extracted LaTeX)

\[BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) - 161\]

BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) - 161

Formula (extracted LaTeX)

\[TDEE = BMR \times \text{Activity Multiplier}\]

TDEE = BMR \times \text{Activity Multiplier}

Formula (extracted LaTeX)

\[\text{Goal Calories} = TDEE + \text{Goal Modifier (e.g., -500 for weight loss)}\]

\text{Goal Calories} = TDEE + \text{Goal Modifier (e.g., -500 for weight loss)}

Formula (extracted LaTeX)

\[BMR = (10 \times 70) + (6.25 \times 165) - (5 \times 35) - 161\]

BMR = (10 \times 70) + (6.25 \times 165) - (5 \times 35) - 161

Formula (extracted LaTeX)

\[BMR = 700 + 1031.25 - 175 - 161\]

BMR = 700 + 1031.25 - 175 - 161

Formula (extracted text)

For Men: $BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) + 5$ For Women: $BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) - 161$

Formula (extracted text)

$TDEE = BMR \times \text{Activity Multiplier}$

Formula (extracted text)

$\text{Goal Calories} = TDEE + \text{Goal Modifier (e.g., -500 for weight loss)}$

Formula (extracted text)

$BMR = (10 \times 70) + (6.25 \times 165) - (5 \times 35) - 161$ $BMR = 700 + 1031.25 - 175 - 161$ $BMR = 1395 \text{ calories/day}$

Variables and units

No variables provided in audit spec.

Sources (authoritative):

Home — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/
Health & Fitness — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/health-fitness
Diet & Nutrition — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/subcategories/diet-nutrition
https://doi.org/10.1093/ajcn/51.2.241 — doi.org · Accessed 2026-01-19
https://doi.org/10.1093/ajcn/51.2.241
BMI Calculator — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/bmi-calculator
Macronutrient Calculator — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/macro
Body Fat Calculator — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/body-fat
TDEE Calculator — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/tdee

Changelog

Version: 0.1.0-draft
Last code update: 2026-01-19

0.1.0-draft · 2026-01-19

Initial audit spec draft generated from HTML extraction (review required).
Verify formulas match the calculator engine and convert any text-only formulas to LaTeX.
Confirm sources are authoritative and relevant to the calculator methodology.

Verified by Ugo Candido on 2026-01-19
Profile · LinkedIn