Essentials.Fitness

Calorie needs calculator

Calculate basal metabolic rate (BMR) and daily calorie needs (TDEE) with Mifflin-St Jeor or Katch-McArdle. Optional body-fat input for accuracy.

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Note: This calculation is only an estimate and does not replace individual advice.
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Frequently Asked Questions

7

Methodology

How does the calculator work?

  1. Enter your weight in kilograms
  2. Enter height (cm) and age – or use your body fat percentage for more accurate results
  3. Select your gender
  4. Determine your activity level (PAL factor)
  5. Read your basal metabolic rate (BMR) and calorie needs (TDEE)
The calculator uses the Mifflin-St Jeor formula (with age) or the Katch-McArdle formula (with body fat percentage).
1What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy your body uses at complete rest. TDEE (Total Daily Energy Expenditure) also accounts for all daily activities and is the relevant value for your nutrition planning.
2Which formula is more accurate – with or without body fat percentage?
The Katch-McArdle formula (with body fat percentage) is often more accurate as it considers lean body mass. It provides better results especially for athletic people or those with atypical body composition.
3What does PAL factor mean?
PAL stands for Physical Activity Level. It describes your average daily activity level as a multiplier of your basal metabolic rate. Low active = 1.4-1.69, Moderate = 1.7-1.99, Very active = 2.0-2.4.
4Should I eat below my TDEE to lose weight?
Yes, a moderate calorie deficit of 300-500 kcal below your TDEE leads to sustainable weight loss. However, too large a deficit can break down muscle mass and slow your metabolism.
5How accurate is the calculation?
The formulas provide estimates with about 10% deviation. Individual factors like genetics, hormones, and metabolic adaptations are not considered. Use the value as a starting point and adjust based on your results.
6Why do you ask for body fat percentage?
With body fat percentage, lean body mass can be calculated. Since muscles burn more energy than fat, this allows for more accurate calculation – especially relevant for athletes.
7How is the data calculated?

This calculator estimates your daily calorie needs based on basal metabolic rate (BMR/RMR) and an activity factor (PAL). By default the Mifflin–St. Jeor equation is used; alternatively you can provide body fat for Katch–McArdle or choose the revised Harris–Benedict formula.

The following equations provide basal metabolic rate in kcal per day:

Mifflin–St. Jeor (RMR)

Men: 10 × weight + 6.25 × height − 5 × age + 5
Women: 10 × weight + 6.25 × height − 5 × age − 161

Katch–McArdle (with body fat)

BMR = 370 + 21.6 × FFM with FFM = weight × (1 − Bf%/100)

Harris–Benedict (revised 1984) – BMR

Men: 88.362 + 13.397 × weight + 4.799 × height − 5.677 × age
Women: 447.593 + 9.247 × weight + 3.098 × height − 4.330 × age

The equations provide estimates. Individual differences and circumstances can influence energy needs. If unsure, consult medical professionals.