How does the calculator estimate my BMR?

It uses the Mifflin-St Jeor equation: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + s (where s is +5 for men and -161 for women). This is the current medical standard for energy calculations.

What activity multiplier levels are applied?

We apply standard physical activity ratios: Sedentary (1.2), Lightly Active (1.375), Moderately Active (1.55), Very Active (1.725), and Extra Active (1.9).

Can I customize the macronutrient split percentages?

The tool uses a standard balanced macro distribution profile: 30% Protein, 40% Carbohydrates, and 30% Fats. This is ideal for general fitness and weight maintenance goals.

Target Calorie Intake2301 kcal/day

Basal Metabolic Rate (BMR)1674 kcal

Physical Profile

Age (Years)

Gender

Weight (kg)

Height (cm)

Activity & Goals

Daily Activity Level

Fitness Target Goal

Calorie Calculator

Target Macronutrients

Protein (30%)173g

Carbs (40%)230g

Fats (30%)77g

Daily Target GoalCalculations are based on the standard Mifflin-St Jeor formula, widely used for estimating basal metabolic rates.

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How to Use the Calorie Calculator Tool

Calculate your custom TDEE (Total Daily Energy Expenditure) and determine daily macronutrient and calorie goals based on fitness targets.

1
Input your gender, age, height (cm), and weight (kg) under the physical profile section.
2
Select your daily activity factor (from sedentary up to extra active workouts).
3
Choose your fitness target goal: lose weight (-500 kcal), maintain, or gain weight (+500 kcal).
4
Review the calculated daily calorie goals and custom macronutrient gram breakdowns.

Why Choose Our Calorie Calculator?

100% Private Health metrics

Calculate height, weight, and fitness parameters locally. No health data leaves your machine.

Harris-Benedict / Mifflin BMR

Calculates your Basal Metabolic Rate and TDEE based on Mifflin-St Jeor formula constants.

Intake Deficits & Surpluses

Adjusts target daily calories automatically based on your fitness goals: lose weight, maintain, or bulk.

Custom Macro breakdowns

Highlights ideal macro distributions (Protein, Carbohydrates, and Fats) tailored to your daily intake.

Frequently Asked Questions

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