Calorie calculator
Estimates your basal metabolic rate (BMR) and total daily energy expenditure (TDEE), then gives a calorie target based on your goal.
Result
Fill in the fields and the result appears here.
No weekly weight-change estimate is shown, on purpose: the "7700 kcal = 1 kg" shortcut ignores adherence, water balance and metabolic adaptation. Any number derived from it would be a promise about timing.
How it is calculated
The default equation is Mifflin-St Jeor. Harris-Benedict is older and better known, but it comes from a 1919 sample and systematically overestimates resting expenditure. In comparative reviews Mifflin-St Jeor comes out more consistent.
If you enter a body fat percentage, Katch-McArdle is calculated as well. That equation asks for neither sex nor height, because the predictive value of both is already inside lean mass. When body fat has genuinely been measured this equation is more accurate; when body fat is itself an estimate, the advantage disappears — you are stacking an estimate on an estimate.
Activity multipliers are coarse steps. Real daily expenditure varies day to day, and the gap between a desk job and a job on your feet can be larger than the gap between two steps. Walking, housework and general movement can burn more across a week than training itself.
The goal adjustment is applied as a percentage rather than a fixed number. A "500 kcal deficit" is a quarter of daily expenditure for someone at 60 kg and a seventh for someone at 110 kg — the same number means very different levels of aggression.
The result is a starting point, not a target. Use it properly: hold these calories for 2-3 weeks, log weight and measurements, then correct against what actually happened. The equation does not know what you burn. The scale does.
Sources
- Mifflin M.D., St Jeor S.T. ve ark. (1990). A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 51(2): 241-247.
- Frankenfield D. ve ark. (2005). Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc 105(5): 775-789.
- Katch F.I., McArdle W.D. (1996). Introduction to Nutrition, Exercise and Health, 4. baskı. Williams & Wilkins.
You have the number — now comes the decision
Comparing these numbers against weekly data and revising with a stated reason is the actual work. That is how online coaching runs here.