Daily Targets
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Basal Metabolic Rate (BMR)
0 kcal
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Total Daily Energy Expenditure
0 kcal
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Expected Weekly Change
0 kg
Daily water target: 0 L (approx.)
📖 How to Use
Fill in your personal details, choose an activity level, and select a goal. Adjust macros to match your dietary style. The calculator updates instantly, giving you calorie targets, macro breakdowns, and actionable coaching tips.
🧮 Formula
Mifflin-St Jeor:
Male: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Female: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Harris-Benedict:
Male: BMR = 13.397×weight + 4.799×height − 5.677×age + 88.362
Female: BMR = 9.247×weight + 3.098×height − 4.330×age + 447.593
💡 Tips
- Recalculate every 4–6 weeks as your weight or activity pattern changes.
- Avoid extreme deficits or surpluses without medical supervision.
- Pair your calorie plan with strength training and adequate protein to protect lean mass.
- Listen to your energy levels—adjust macros if performance or recovery suffers.
🔗 References
- Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals" (1990).
- Roza AM, Shizgal HM. "The Harris-Benedict equation reevaluated: resting energy requirements and the body cell mass" (1984).
- Academy of Nutrition and Dietetics guidelines on safe caloric deficits and macro distributions.