Overview
This calculator estimates your basal metabolic rate (BMR), total daily energy expenditure (TDEE), and daily calorie targets with macro guidance based on activity level and body goal.
Calculation Logic
BMR Formulas
- Male (Mifflin-St Jeor):
10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5 - Female (Mifflin-St Jeor):
10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161 - Male (Harris-Benedict):
88.362 + 13.397 x weight + 4.799 x height - 5.677 x age - Female (Harris-Benedict):
447.593 + 9.247 x weight + 3.098 x height - 4.33 x age
TDEE Formula
TDEE = BMR x activity factor- Activity factors scale from sedentary to extra active to estimate additional daily burn.
Calorie and Macro Guidance
- Fat-loss goals apply calorie deficits, muscle-gain goals apply surpluses, and maintenance stays near TDEE.
- The suggested calorie floor is set to at least 80% of BMR to avoid excessive restriction.
- Protein, carbohydrate, and fat are converted to both calories and grams for practical planning.
Use Cases
- Build nutrition plans for fat loss, muscle gain, or maintenance
- Estimate daily energy needs before starting a training cycle
- Pair with food tracking for calorie and macro monitoring
Notes
- Results are estimates and can vary by body composition, recovery, stress, and sleep.
- Adjust intake by real progress every 2-4 weeks instead of using fixed values long term.
- For medical conditions or special dietary needs, consult a qualified professional.