What is BMR and how is it calculated?

BMR is the energy your body uses at rest for basic life functions. The calculator uses Mifflin-St Jeor without body fat and Katch-McArdle when a body fat percentage is provided.

What is the difference between BMR and TDEE?

BMR covers energy used at rest. TDEE adds the effect of daily movement and exercise to estimate your total daily calorie needs.

How many calories should I eat to lose, maintain, or gain weight?

The calculator uses TDEE for maintenance, about 500 kcal below TDEE for weight loss, and about 500 kcal above TDEE for weight gain. These are general starting targets.

Is body fat percentage required?

No. Leave it blank to use Mifflin-St Jeor. If you know your body fat percentage reliably, enter it to use the lean-mass-based Katch-McArdle calculation.

Which activity level should I choose?

Choose Sedentary for little movement, Lightly Active for 1-3 exercise days, Moderately Active for 3-5 days, and Very Active for 6-7 intense days. Professional athletes or people doing very demanding physical work can choose Extra Active.

How are the macro values calculated?

Macros convert 25% of TDEE calories to protein, 50% to carbohydrate, and 25% to fat in grams. This is a general estimate and can vary by personal goal.

Are the calculated calorie targets exact?

No. Metabolism, health, and daily movement vary by person. Use the results as a starting estimate and consult a doctor or dietitian when needed.

Tools/❤️ Health/Calorie Needs Calculator

Calorie Needs Calculator

Calculate BMR, TDEE, goal calories, and daily protein, carbohydrate, and fat distribution.

Version 1.2 · Last Updated: August 5, 2026 · Maintained by ToolLarder

Gender

Age

Height (cm)

Weight (kg)

Body Fat (%) — optional

When entered, BMR is calculated with the Katch-McArdle formula based on lean body mass.

Activity Level

📊 Results

BMR

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↓ This is the energy your body needs while completely at rest.

Daily Calorie Needs (TDEE)

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↓ This is your estimated total daily energy need including activity.

🎯 Goals

🔥 Lose Weight

≈ 500 kcal daily deficit

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⚖️ Maintain Weight

To maintain your current weight

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💪 Gain Weight

≈ +500 kcal daily surplus

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Macros

A general estimate based on a 25% protein, 50% carbohydrate, and 25% fat split of TDEE.

Protein

—

Carbohydrate

—

Fat

—

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Calorie Needs Calculator

📊 Results

🎯 Goals

Macros

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Frequently Asked Questions