ToolPilot
Calorie calculator
Estimate basal metabolic rate (BMR) with the Mifflin–St Jeor equation, multiply by activity for maintenance calories (TDEE), and see example deficits, surpluses, and macro targets based on 2 g protein per kg body weight.
Your details
Results
Basal metabolic rate (BMR)
1699 kcal/day
Estimated calories at rest before activity.
Maintenance (TDEE)
2633 kcal/day
BMR × activity multiplier (1.55×).
Example calorie targets
- Mild weight loss (−250 kcal): ~2383 kcal/day
- Weight loss (−500 kcal): ~2133 kcal/day
- Weight gain (+500 kcal): ~3133 kcal/day
Macro suggestion (at maintenance)
Protein fixed at 2 g/kg; remaining calories split ~55% carbs / 45% fat.
- Protein: ~150 g (~600 kcal)
- Carbs: ~280 g (~1118 kcal)
- Fat: ~102 g (~915 kcal)
How it works
BMR uses Mifflin–St Jeor: for men, 10×weight(kg) + 6.25×height(cm) − 5×age + 5; for women, the same with −161 instead of +5. TDEE multiplies BMR by your activity factor (1.2 to 1.9). Example ±250/500 kcal adjustments are common starting points—not medical prescriptions. Protein is set to 2 g per kg body weight; carbs and fats fill the rest of maintenance calories for a balanced split.
FAQ
How accurate is Mifflin–St Jeor?
It is among the more accurate BMR estimates for many adults, but individual metabolism, genetics, medications, and lean mass still vary. Treat TDEE as a starting point and adjust based on weight trend over several weeks.
Why are my maintenance calories different from another app?
Apps may use different equations (e.g. Harris–Benedict), different activity labels, or round inputs differently. Small differences are normal; consistency with one method matters more than exact agreement across tools.
Is 2 g protein per kg right for everyone?
Many active people aim for roughly 1.6–2.2 g/kg for muscle retention; 2 g/kg is a simple rule of thumb. Older adults, kidney concerns, or specific diets may need different targets—ask a dietitian or doctor.
Does this replace medical or nutrition advice?
No. This calculator is for general education. Pregnancy, eating disorders, chronic illness, and sport-specific needs require personalized professional guidance.