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BMI Calculator
Body Mass Index with WHO classification and healthy weight range.
CostNest Calculator
Calorie Calculator
Daily calorie target for weight loss, maintenance or muscle gain. No signup — your inputs stay in your browser.
Step By Step
How to Use This Calculator
4 steps
- Enter age, sex, weight, and height (cm or ft + in).
- Choose the activity level that best matches your typical week.
- Select lose, maintain, or gain — the tool applies a standard calorie adjustment.
- Read BMR, TDEE, and your daily target; use macros as a starting split only.
Worked Example
Example: 30-year-old male, moderate activity
Use this sample to sanity-check your inputs and understand what the final result represents.
- 1Age 30 · Male · 70 kg · 175 cm
- 2Activity: Moderate (× 1.55)
- 3Goal: Lose weight (−500 kcal/day)
- 4BMR ≈ 1,698 kcal → TDEE ≈ 2,632 kcal → Target ≈ 2,132 kcal/day
Final Result
Macros at target (30/40/30): about 160 g protein, 213 g carbs, 71 g fat — adjust after 2–3 weeks based on scale trend.
Methodology
Mifflin–St Jeor BMR + activity factors
This section explains the calculation logic, assumptions, and source material used to make the result more trustworthy and easier to verify.
BMR (men) = (10 × kg) + (6.25 × cm) − (5 × age) + 5. BMR (women) = (10 × kg) + (6.25 × cm) − (5 × age) − 161. TDEE = BMR × activity multiplier (1.2 sedentary through 1.9 very active). Target calories = TDEE plus goal adjustment (−500 lose, +300 gain). Widely cited in clinical and sports nutrition references for adults.
Frequently Asked Questions
What is BMR?+
BMR (Basal Metabolic Rate) is the estimated calories your body burns in a full day at complete rest — only for breathing, circulation, and basic organ function. It does not include walking, exercise, or digestion after meals.
What is TDEE?+
TDEE (Total Daily Energy Expenditure) is your estimated total calories burned in a day including your activity level. This calculator sets TDEE = BMR × an activity factor (e.g. 1.55 for moderate exercise). Eating near TDEE should roughly maintain weight.
Which formula does this calorie calculator use?+
It uses the Mifflin–St Jeor equation (1990) for BMR, then multiplies by standard activity factors. Weight-loss target subtracts about 500 kcal/day; muscle-gain target adds about 300 kcal/day — common planning shortcuts, not prescriptions.
Why can I enter height in cm or feet?+
The formula requires height in centimetres. If you enter feet and inches, we convert to cm first (1 ft = 30.48 cm, 1 in = 2.54 cm) so you can use whichever unit you know.
How accurate is this calorie estimate?+
It is a starting point for healthy adults. Individual metabolism, muscle mass, hormones, and medical conditions can shift needs. Track your weight for 2–3 weeks and adjust calories if you are not moving toward your goal.