Calorie Calculator

Estimate daily calories (TDEE) and macros using Mifflin–St Jeor or Katch–McArdle (if body fat % is known).

Units

Sex

Age

Weight (kg)

Height (cm)

Body Fat % (optional) If provided, Katch–McArdle will be used for BMR.

Activity Level

Goal

Rate per week

kg/wk

Used only for Lose/Gain. 0.25–1 is typical (kg/wk) or 0.5–2 lb/wk.

Macro Split (percent of calories)

Protein

Carbs

Fat

Totals must be ~100%. We’ll normalize gently if needed.

Meals per day (split)

Daily Macro Breakdown

Calories	Protein (g)	Carbs (g)	Fat (g)	Meals	Per-Meal Calories

Calorie change uses ~7,700 kcal/kg or 3,500 kcal/lb as rough energy equivalents. Actual results vary.