Calorie Calculator

Basal Metabolic Rate (BMR)

The rate of energy expenditure per unit of time by a human at rest, typically measured in kcalday\frac{kcal}{day}.
Mifflin-St JeorRevised Harris-BenedictKatch-McArdle
Men1805.01805.01882.01882.01752.41752.4
Women1639.01639.01636.71636.7
Mass (kg):
Height (cm):
Age (Years):
Body Fat (%):

Weight loss and Gain Approximations

CategoryCalorie Change (kcalkcal)Target Daily Intake (kcalday\frac{kcal}{day})Percent of Maintenance (%)
Extreme weight loss-1000300050%
Weight loss-500250075%
Mild weight loss-250225088%
Maintain weight02000100%
Mild weight gain2501750113%
Weight gain5001500125%
Fast weight gain10001000150%
Base Caloric Intake (kcal/day):

Macronutrient Distribution

Distributionkcalsg
CarbsProteinFatCarbsProteinFatCarbsProteinFat
60%25%15%120050030030012533
60%20%20%120040040030010044
40%30%30%80060060020015067
40%40%20%80080040020020044
50%25%25%100050050025012556
Calories to distribute:

References: