Calculation Summary
| Goal | Rate | kcal/day | % of maintain |
|---|
Calorie Calculator
Calculate your BMR and daily energy needs (TDEE), then see targets for maintaining or changing weight. Switch between US/Metric units, pick a BMR formula, and choose output in Calories or Kilojoules.
Zigzag calorie cycling (optional)
During longer calorie deficits, the body often adapts, which can cause a fat-loss plateau. Zigzag calorie cycling alternates slightly higher- and lower-intake days while keeping your weekly total the same. This can improve adherence, provide psychological relief, and may help maintain activity (NEAT) without sacrificing your overall target.
| Aspect | What it means |
|---|---|
| Goal | Break plateaus while staying on the same weekly energy target. |
| Pattern | Typically 2 higher-intake “refeed” days and 5 lower-intake days. |
| Weekly total | Matches your chosen mild/standard weight-loss target overall. |
| Benefits | Better adherence and social flexibility; possible boost in daily movement (NEAT). |
| Caution | Keep protein adequate; avoid over-eating on high days. If you have medical conditions, consult a professional. |
Two sample 7-day schedules that keep the same weekly total while varying daily intake.
| Day | Mild loss | Weight loss |
|---|
| Day | Mild loss | Weight loss |
|---|
How we estimate your daily calories
This Calorie Calculator uses several established models to estimate energy needs. The values are averages and will vary between individuals.
The Harris-Benedict equation was one of the first ways to estimate basal metabolic rate (BMR). It was updated in 1984 for better accuracy. In 1990, the Mifflin-St Jeor equation appeared and has generally been shown to outperform the revised Harris-Benedict for most people.
The Katch-McArdle approach is a bit different: it estimates resting daily energy expenditure (RDEE) using lean body mass. This can be more precise for lean users who know their body-fat percentage.
In practice, Mifflin-St Jeor is a strong default choice; Katch-McArdle may be preferable if you have a reliable body-fat % measurement.
This calculator supports the following equations:
- Mifflin-St Jeor
- Revised Harris-Benedict
- Katch-McArdle (LBM-based)
How this Calorie Calculator works
First we estimate your BMR (energy use at rest) using the formula you select: Mifflin-St Jeor, Revised Harris-Benedict, or Katch-McArdle. Then we apply an activity factor to get TDEE — your typical daily need.
- Mifflin-St Jeor: BMR = 10xkg + 6.25xcm - 5xage + s (s = +5 men, -161 women)
- Revised Harris-Benedict: men: 13.397xkg + 4.799xcm - 5.677xage + 88.362; women: 9.247xkg + 3.098xcm - 4.330xage + 447.593
- Katch-McArdle: BMR = 370 + 21.6xLBM(kg); LBM = weightx(1 - body-fat%)
Targets for weight change subtract or add energy per day based on your chosen weekly rate (e.g., 0.5 kg/week ≈ 3,850 kcal/week ≈ 550 kcal/day).
These figures are estimates. Health status, sleep, and training can shift real needs.
Everyday foods: typical energy content
| Food (typical portion) | kcal | kJ |
|---|---|---|
| Apple, 1 medium (182g) | 95 | 398 |
| Banana, 1 medium (118g) | 105 | 440 |
| Egg, 1 large | 78 | 327 |
| Chicken breast, 100g cooked | 165 | 690 |
| Rice, white, 1 cup cooked (158g) | 205 | 858 |
| Bread, 1 slice (28g) | 80 | 335 |
| Avocado, 1/2 (100g) | 160 | 669 |
| Olive oil, 1 tbsp (14g) | 119 | 498 |
Sample daily menus (2000 / 1500 / 1200 kcal)
| Plan | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
| 2000 kcal | Oatmeal + berries | Chicken salad + bread | Salmon + rice + veg | Yogurt, nuts |
| 1500 kcal | Greek yogurt + fruit | Turkey sandwich | Stir-fry veg + tofu | Apple |
| 1200 kcal | Scrambled eggs + tomato | Soup + side salad | Chicken + veg | Carrots, hummus |
Energy used in common exercises*
Approximate energy for a 70 kg person in 30 minutes.
| Exercise (30 min) | kcal | kJ |
|---|---|---|
| Walking, 5 km/h | 150 | 628 |
| Jogging, 8 km/h | 300 | 1,255 |
| Cycling, 16-19 km/h | 280 | 1,172 |
| Swimming, moderate | 250 | 1,046 |
| Strength training | 200 | 837 |
| HIIT (High-Intensity Interval Training) | 350 | 1,464 |
* Actual burn varies by intensity, technique, and individual physiology.
Energy density of key nutrients
| Component | kcal / g | kJ / g |
|---|---|---|
| Carbohydrate | 4 | 16.7 |
| Protein | 4 | 16.7 |
| Fat | 9 | 37.7 |
| Alcohol | 7 | 29.3 |
Activity level: rough weekly change
| Activity level | Estimated loss per week |
|---|---|
| Exercise 4-5 times per week | ≈ 0.2 kg |
| Daily or intense 3-4 times/week | ≈ 0.4 kg |
| Intense 6-7 times/week | ≈ 0.7 kg |
| Very intense daily / physical job | ≈ 1.1 kg |
Based on a maintenance intake example; individual outcomes vary.