Calorie Calculator
Calculate your daily calorie needs using scientifically proven BMR formulas including Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle equations.
Required for Katch-McArdle formula (3-50%)
Mifflin-St Jeor Equation (Recommended)
Men: BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) + 5
Women: BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) - 161
Most accurate formula for general population, developed in 1990
Revised Harris-Benedict Equation
Men: BMR = 88.362 + (13.397 × weight_kg) + (4.799 × height_cm) - (5.677 × age)
Women: BMR = 447.593 + (9.247 × weight_kg) + (3.098 × height_cm) - (4.330 × age)
Revised version of the original 1919 formula, updated in 1984
Katch-McArdle Formula
BMR = 370 + (21.6 × lean_body_mass_kg)
Lean Body Mass = weight_kg × (1 - body_fat_percentage/100)
Most accurate for lean individuals who know their body fat percentage
Activity Level Multipliers
Safety Limits: The calculator enforces minimum daily calories of 1,200 for women and 1,500 for men. Maximum recommended weight loss is 1 kg per week (1,000 calorie deficit).
Medical Disclaimer: This calculator provides estimates based on population averages. Individual metabolic rates can vary by ±20%. Always consult with a healthcare professional or registered dietitian before making significant dietary changes, especially if you have medical conditions.
Understanding the Results:
- • BMR: Calories burned at rest for basic bodily functions
- • TDEE: Total calories burned including daily activities and exercise
- • Maintain: Eat this amount to maintain current weight
- • Lose 0.5-1 kg/week: Create a calorie deficit of 500-1000 calories per day
- • Gain 0.5 kg/week: Create a calorie surplus of 500 calories per day