BMR/TDEE Calculator

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Fat2Fit Calorie Calculator

Get precise calorie needs, macronutrient ratios, and weight projections

Advanced Options
Required for Katch-McArdle Formula
Total must equal 100%

Your Personalized Nutrition Plan

Basal Metabolic Rate (BMR)

Calories needed at complete rest

0

calories per day

Total Daily Energy Expenditure

Based on your activity level

0

calories per day

Your Recommended Daily Calories

0

calories per day to maintain your weight

This is based on your selected goal and activity level.
Your Stats
  • BMI 0
  • Weight Category Normal
  • Ideal Weight Range 0 – 0
  • Estimated Body Fat 0%
Calorie Targets
  • Weight Loss (0.5 lb/week) 0
  • Weight Loss (1 lb/week) 0
  • Weight Loss (2 lb/week) 0
  • Weight Gain (0.5 lb/week) 0
  • Weight Gain (1 lb/week) 0
Macronutrient Distribution
Protein Carbs Fat
Daily Macronutrient Targets
Protein 30%
0g 0 calories
Carbohydrates 40%
0g 0 calories
Fat 30%
0g 0 calories
Macronutrient Calories: Protein: 4 cal/g, Carbs: 4 cal/g, Fat: 9 cal/g
Practical Meal Planning
Sample Meal Distribution
  • Breakfast (25%) 0
  • Lunch (30%) 0
  • Dinner (35%) 0
  • Snacks (10%) 0
Protein Sources

To meet your protein goal of 0g, consider these sources:

  • Chicken breast (3oz): 26g protein
  • Greek yogurt (1 cup): 23g protein
  • Eggs (2 large): 12g protein
  • Salmon (3oz): 22g protein
  • Lentils (1 cup): 18g protein
Weight Projection
This projection assumes consistent adherence to your calorie target and doesn’t account for metabolic adaptation.
Milestones
Tips for Success
  • Track your calories consistently using a food diary or app
  • Weigh yourself at the same time each day, preferably in the morning
  • Adjust your calorie intake if you don’t see progress after 2-3 weeks
  • Include strength training to preserve muscle mass during weight loss
  • Stay hydrated by drinking at least 8 glasses of water daily
  • Focus on nutrient-dense foods rather than just calorie counting

Mifflin-St Jeor Equation:

For men: BMR = 10W + 6.25H – 5A + 5

For women: BMR = 10W + 6.25H – 5A – 161

Revised Harris-Benedict Equation:

For men: BMR = 13.397W + 4.799H – 5.677A + 88.362

For women: BMR = 9.247W + 3.098H – 4.330A + 447.593

Katch-McArdle Formula:

BMR = 370 + 21.6(1 – F)W

Where:

  • W is body weight in kg
  • H is body height in cm
  • A is age
  • F is body fat in percentage (as a decimal)

The Mifflin-St Jeor Equation is considered the most accurate for most people. The Katch-McArdle Formula can be more accurate for lean individuals who know their body fat percentage.

  • BMR (Basal Metabolic Rate): The number of calories your body needs to maintain basic physiological functions at complete rest.
  • Sedentary (1.2): Little or no exercise, desk job (e.g., office worker with no additional physical activity).
  • Light Activity (1.375): Light exercise 1-3 days per week (e.g., walking for 30-45 minutes 1-3 times per week).
  • Moderate Activity (1.465): Moderate exercise 4-5 days per week (e.g., 45-60 minute sessions of moderate exercise).
  • Active (1.55): Daily exercise or intense exercise 3-4 times per week (e.g., hard exercise for 60 minutes 3-4 times per week).
  • Very Active (1.725): Intense exercise 6-7 times per week (e.g., hard exercise for 60-90 minutes 6-7 times per week).
  • Extra Active (1.9): Very intense daily exercise or physical job (e.g., professional athlete or physically demanding job plus additional exercise).

Exercise: 15-30 minutes of elevated heart rate activity.

Intense exercise: 45-120 minutes of elevated heart rate activity.

Very intense exercise: 2+ hours of elevated heart rate activity.

Protein

4 calories per gram

  • Builds and repairs tissues
  • Supports immune function
  • Creates enzymes and hormones
  • Highest satiety factor

Sources: Meat, fish, eggs, dairy, legumes, tofu

Carbohydrates

4 calories per gram

  • Primary energy source
  • Fuels brain function
  • Supports athletic performance
  • Provides dietary fiber

Sources: Grains, fruits, vegetables, legumes

Fats

9 calories per gram

  • Hormone production
  • Cell membrane structure
  • Vitamin absorption (A, D, E, K)
  • Brain health

Sources: Oils, nuts, seeds, avocados, fatty fish

Common Macronutrient Ratios:
  • Balanced (40/30/30): 40% carbs, 30% protein, 30% fat – Good for general health and moderate activity
  • Low Carb (25/45/30): 25% carbs, 45% protein, 30% fat – May help with weight loss and blood sugar control
  • High Protein (30/40/30): 30% carbs, 40% protein, 30% fat – Good for muscle building and recovery
  • Ketogenic (5/25/70): 5% carbs, 25% protein, 70% fat – Very low carb diet that shifts metabolism