Precision Nutrition
Made Simple
Calculate your daily calorie needs with scientific precision. Get personalized macronutrient breakdowns, meal timing suggestions, and body composition analysis.
Your Personalized Calorie Calculator
Get accurate calculations based on your unique body and goals
More Than Just Calories
Our calculator provides comprehensive nutrition information to help you achieve your fitness goals.
Multiple Calculation Methods
Choose from Harris-Benedict, Mifflin-St Jeor, or Katch-McArdle formulas for the most accurate results based on your body type.
Detailed Macronutrient Breakdown
Get precise protein, carbohydrate, and fat recommendations in both grams and percentages, tailored to your specific goals.
Body Composition Analysis
Understand your lean mass and fat mass distribution to better target your fitness and nutrition strategies.
Meal Timing Suggestions
Optimize your nutrition with meal timing recommendations based on your workout schedule for maximum performance and recovery.
Save Your Results
Your calculations are automatically saved in your browser, so you can easily return and track your progress over time.
Customizable Goals
Whether you're looking to lose weight, gain muscle, or maintain your current physique, our calculator adapts to your specific goals.
Scientific Approach
Our calculator uses proven scientific formulas to provide accurate results
Harris-Benedict Equation
One of the earliest and most widely used BMR formulas
The Harris-Benedict equation was one of the earliest equations developed to estimate BMR. It was revised in 1984 to be more accurate.
For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)
For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)
Mifflin-St Jeor Equation
Modern standard for estimating BMR
The Mifflin-St Jeor Equation is considered more accurate than the Harris-Benedict equation for most people and is widely used today.
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Katch-McArdle Formula
Accounts for lean body mass
The Katch-McArdle Formula takes into account lean body mass, which can make it more accurate for people who are very lean or have a significant amount of muscle mass.
BMR = 370 + (21.6 × Lean Body Mass in kg)
Where Lean Body Mass = Weight in kg × (1 - Body Fat % / 100)
Frequently Asked Questions
Find answers to common questions about calorie calculations and nutrition
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions while at complete rest. This includes breathing, circulation, cell production, and other essential processes.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including your BMR plus additional calories burned through physical activity and digestion.
Which formula should I use?
For most people, the Mifflin-St Jeor equation provides the most accurate estimate. If you know your body fat percentage, the Katch-McArdle formula may be more accurate, especially if you have more muscle mass than average.
How accurate are these calculations?
These calculations provide estimates based on statistical averages. Individual metabolism can vary by up to 10-15%. For the most accurate measurement, you would need to undergo indirect calorimetry in a clinical setting.
How should I adjust my calories for weight loss?
A moderate calorie deficit of 500 calories per day will typically result in about 1 pound of weight loss per week. Our calculator automatically adjusts your calorie recommendations based on your selected goal.
Ready to Start Your Nutrition Journey?
Get your personalized calorie and macronutrient recommendations now.