How does the advanced calorie calculator work?

Our advanced calculator uses two methods: 1) Standard Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR) based on total body weight, or 2) Advanced Katch-McArdle formula using lean body mass when you provide your body fat percentage. It then multiplies BMR by your activity level to determine Total Daily Energy Expenditure (TDEE) and adjusts based on your goal (weight loss, maintenance, or muscle gain) to provide personalized calorie and complete macronutrient recommendations.

How much protein, carbs, and fats should I eat per day?

Macronutrient requirements vary based on your goals and lean body mass. For muscle gain: 2.0-2.2g protein per kg, ~25% fats, remaining calories from carbs. For weight loss: 1.6-2.0g protein per kg, ~25% fats, remaining from carbs. For maintenance: 1.2-1.6g protein per kg, ~25% fats, remaining from carbs. Our calculator provides personalized protein, carbohydrate, and fat recommendations based on your specific goals and body composition.

What is the Katch-McArdle formula and why is it more accurate?

The Katch-McArdle formula calculates BMR based on lean body mass rather than total body weight, making it more accurate for individuals who know their body fat percentage. BMR = 370 + (21.6 x Lean Body Mass in kg). This method accounts for the fact that muscle tissue burns more calories than fat tissue, providing more precise calorie and macronutrient recommendations tailored to your unique body composition.

What is BMR, TDEE, and Lean Body Mass?

BMR (Basal Metabolic Rate) is the calories your body needs at rest for basic functions. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by activity level, representing total daily calorie burn. Lean Body Mass (LBM) is your total weight minus fat mass, representing muscle, bone, organs, and water. LBM is crucial for accurate calorie calculations as it's metabolically more active than fat tissue.

Know Your Numbers.

Calculate your BMR, TDEE, and personalized macros in seconds. Built for results.

Step 1 of 4

Your Measurements

Weight (kg)

Height (cm)

Age

Step 2 of 4

Select Your Gender

Male

Female

Step 3 of 4

Activity & Goal

Activity Level

Sedentary

Little or no exercise

Light Activity

Light exercise 1-3 days/week

Moderate Activity

Moderate exercise 3-5 days/week

Very Active

Intense exercise 6-7 days/week

Extra Active

Very intense exercise + physical job

Your Goal

Lose

Cut fat

Maintain

Stay steady

Gain

Build muscle

Step 4 of 4

Advanced Analysis

OPTIONAL — ENHANCED ACCURACY

Body Fat Percentage (%)

Providing body fat % enables the Katch-McArdle formula, which uses lean muscle mass for significantly more precise results. Leave empty to use the standard formula.

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