calorie.tools
Tools
Calorie Calculator and Macros Planner
Basic info
Calculation formula
Mifflin-St Jeor
Harris-Benedict
Katch-McArdle
Katch-McArdle formula is available when you populate bodyfat
The Mifflin-St Jeor formula calculates your BMR, giving you the number of calories your body burns at rest. It’s considered one of the most accurate methods for calculating daily caloric needs.
Weight data
Metric (cm/kg)
Imperial (ft/in/lbs)
Male
Female
Age
years
Height
cm
Weight
kg
Activity levels
Select option
Sedentary
Light exercise (1-3x/week)
Moderate exercise (3-5x/week)
Heavy exercise (6-7x/week)
Athlete
Optional
Populate to get more accurate insights
Bodyfat
%
Waist
cm
Not sure about your bodyfat? Use
calipers
Basal Metabolic Rate (BMR)
1830
cal
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions, such as breathing, circulation, and cell production, while at rest.
Total Daily Energy Expenditure (TDEE)
2196
cal
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for all activities. It includes your BMR, the energy expended during physical activity, the thermic effect of food, and any additional activity like exercise or daily movements.
Body Mass Index (BMI)
26.2
Underweight
Normal weight
Overweight
Obese
Body Mass Index is a simple calculation used to assess a person's body weight relative to their height.
Note:
BMI has limitations as it doesn't distinguish between muscle and fat mass, meaning it may not accurately reflect body composition, especially in athletes or muscular individuals.
Lean Body Mass (LBM):
0
kg
Lean Body Mass (LBM) refers to the total weight of your body minus all the fat. It includes muscles, bones, organs, water, and everything else that isn't fat.
Fat Body Mass (FBM):
0
kg
Fat Body Mass (FBM), is the total weight of all the fat in your body. This includes essential fat (which supports normal physiological functions) and stored fat, which the body uses for energy.
Waist To Height Ratio (WHtR):
0
Underweight
Normal weight
Overweight
Obese
The Waist-to-Height Ratio (WHtR) is a simple measurement that compares your waist circumference to your height. The general guideline is that your waist circumference should be less than
half of your height
to reduce health risks.
Your macros
Macro presets
Cycle
days
Workouts
per cycle
Rest / Workout TDEE split
Split your calories between rest and workout days based on your goals
Select option
Standard recomp (-20% / +20%)
Weight loss (-20% / 0%)
Weight loss #2 (-40% / +20%)
Fast weight loss (-30% / -10%)
Lean massing (-10% / +20%)
Weight gain (+10% / +20%)
Weight gain #2 (-10% / +30%)
Maintenance (0% / 0%)
Custom
Protein
Select option
1g/kg (0.45g/lb) bodyweight
1.5g/kg (0.7g/lb) bodyweight
2.2g/kg (1g/lb) bodyweight
3g/kg (1.4g/lb) bodyweight
3.3g/kg (1.5g/lb) bodyweight
Custom
Protein intake recommendations
1 - 1.5 g/kg:
For sedentary lifestyles, meets basic needs.
1.5 - 2.2 g/kg:
For light activity, general fitness.
2.2 - 3 g/kg:
For strength training or endurance sports.
3+ g/kg:
For intense muscle building or athletes.
Increase your
protein intake.
Rest day macros
Protein:
128
g
/
512
cal
/
29
%
Fat:
69
g
/
621
cal
/
35
%
Carbs:
156
g
/
624
cal
/
36
%
TDEE:
1757
(-439)
cal
Protein
128
g
Fat
50 %
Carbs
50 %
Workout day macros
Protein:
128
g
/
512
cal
/
19
%
Fat:
118
g
/
1062
cal
/
40
%
Carbs:
265
g
/
1060
cal
/
40
%
TDEE:
2635
(439)
cal
Protein
128
g
Fat
50 %
Carbs
50 %
Macros summary
The summary compares estimated required calorie intake, with the actual calorie intake based on your presets per cycle.
Cycle TEE:
15372 cal
TDEE:
2196 cal
Cycle total calories:
14933 cal
Cycle over/under:
-439 cal
Cycle weight change:
-0.06 kg
Your goals
Define goal
Enter positive number
(5)
if you want to gain weight or negative
(-5)
to lose weight.
Gain
kg
Select a start date:
Goal Summary
Goals Table
To see the estimated progress table enter your goal first