Calorie Calculator
Free calorie calculator: BMR & TDEE with Mifflin-St Jeor, Harris-Benedict & Katch-McArdle side-by-side. All activity levels, macros & goal timeline.
Updated June 2026
1,745
kcal — BMR
Best for most people
1,805
kcal — BMR
Classic formula since 1919
Enter body fat % above
Most accurate with body fat %
TDEE at Every Activity Level
Metabolic variation| Activity Level | Factor | kcal / day |
|---|---|---|
Sedentary Little or no exercise | ×1.2 | 2,094 |
Lightly Active Exercise 1–3 days/week | ×1.375 | 2,399 |
Moderately Active Exercise 3–5 days/week | ×1.55 | 2,705 |
Very Active Exercise 6–7 days/week | ×1.725 | 3,010 |
Elite Athlete Physical job + training | ×1.9 | 3,316 |
BMR
1,745
kcal/day
TDEE
2,705
kcal/day
Goal Timeline
| Scenario | Target |
|---|---|
Maintenance | 2,705 kcal |
Lose 0.25 kg/week | 2,430 kcal −275 deficit/day |
Lose 0.5 kg/week | 2,155 kcal −550 deficit/day |
Lose 0.75 kg/week | 1,880 kcal −825 deficit/day |
Lose 1.0 kg/week ⚠️ Deficits above 1,000 kcal/day — medical supervision recommended | 1,605 kcal −1,100 deficit/day |
Gain 0.25 kg/week | 2,980 kcal +275 surplus/day |
Gain 0.5 kg/week | 3,255 kcal +550 surplus/day |
Macronutrients
Target: 2,705 kcal
121g/day
484 kcal (18%)
384g/day
1,536 kcal (57%)
76g/day
684 kcal (25%)
121g total
76g total
384g total · Calculated from remaining calories
Goal Schedule
| Week | Daily kcal goal | Change/week (kg) | Est. Weight (kg) | Cumulative Change (kg) |
|---|---|---|---|---|
| 1 | 2,705 | +0.00 | 75.5 | +0.00 |
| 2 | 2,705 | +0.00 | 75.5 | +0.00 |
| 3 | 2,705 | +0.00 | 75.5 | +0.00 |
| 4 | 2,705 | +0.00 | 75.5 | +0.00 |
| 5 | 2,705 | +0.00 | 75.5 | +0.00 |
| 6 | 2,705 | +0.00 | 75.5 | +0.00 |
| 7 | 2,705 | +0.00 | 75.5 | +0.00 |
| 8 | 2,705 | +0.00 | 75.5 | +0.00 |
| 9 | 2,705 | +0.00 | 75.5 | +0.00 |
| 10 | 2,705 | +0.00 | 75.5 | +0.00 |
| 11 | 2,705 | +0.00 | 75.5 | +0.00 |
| 12 | 2,705 | +0.00 | 75.5 | +0.00 |
⚠️ These values are estimates based on validated formulas. Individual results vary. Consult a registered dietitian or healthcare professional before making significant dietary changes.
How to use the calorie calculator
Real-time results — there's no calculate button to click
1. Enter units, sex, age, weight, and height
Metric or imperial — the core inputs used by the Mifflin-St Jeor and Harris-Benedict formulas.
2. Add body fat % (optional)
Unlocks the Katch-McArdle formula, more accurate for muscular builds or anyone who knows their body composition.
3. Pick your activity level
The TDEE table, step-by-step math, goal timeline, and macros all update instantly.
What this calorie calculator does
Three science-backed BMR formulas, compared side by side
Mifflin-St Jeor, Harris-Benedict & Katch-McArdle
Compares the three most scientifically validated BMR equations at once, instead of forcing you to pick just one.
Every activity level, side by side
See the full TDEE spread from sedentary to very active in a single table instead of guessing your multiplier.
Built-in macro targets
Protein, carb, and fat targets calculated automatically based on your goal — cutting, maintenance, or bulking.
Weight goal timeline
Estimates how many weeks it takes to reach a target weight based on your calorie deficit or surplus.
Excel export
Download your macro plan and weekly progress schedule as an .xlsx file for tracking.
Calculator examples
Real profiles run through the Mifflin-St Jeor formula
When you'll reach for this tool
The most common scenarios among people who use it
Planning a fat loss phase
Subtract 500–550 kcal/day from your TDEE for roughly 0.5 kg (about 1 lb) of sustainable weekly loss, with an automatic timeline.
Building muscle
Add 275–550 kcal/day above your TDEE, with a protein target already worked into the macro breakdown.
Maintenance and tracking
Use your TDEE as a baseline and adjust the activity multiplier after 2–3 weeks of real-world tracking.
Atypical body composition
Enter your body fat percentage to see how Katch-McArdle diverges from Mifflin-St Jeor for your specific case.
Common mistake? Start here
Overestimating activity level
"Moderately active" means 3–5 days of genuine structured exercise on top of daily life, not a couple of light workouts squeezed into a busy week.
Ignoring the margin of error
Even a perfect BMR plus the right activity multiplier still carries roughly ±10–15% error — treat the result as a starting estimate, not a fixed target.
Not recalculating after weight changes
Recalculate BMR and TDEE every 5–10 kg (10–20 lb) lost or gained, otherwise your deficit quietly shrinks as your body adapts to the new weight.
Why use this calorie calculator
It shows the math step by step and compares three validated formulas side by side, instead of handing you a single unexplained number.
The optional Katch-McArdle formula, unlocked with your body fat %, is more accurate for muscular or lean-atypical bodies — something most basic calorie calculators skip entirely.
Mifflin-St Jeor vs. Harris-Benedict vs. Katch-McArdle
Which BMR formula fits your profile
Frequently asked questions
Aim for your TDEE minus 500–550 kcal/day, which typically produces about 0.5 kg (1 lb) of loss per week. Never go below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision.
References
The original publication of the Mifflin-St Jeor equation, the most-cited BMR formula in modern nutrition science.
A validation study confirming Mifflin-St Jeor as the most accurate equation for non-obese adults.
Official U.S. nutrition guidelines covering calorie needs and macronutrient recommendations.
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