Calorie Calculator CalculatorScale.com

Calorie Calculator

Metabolic TDEE & Macro Engine

The Calorie Calculator can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight.

• Choose your measurement system: Metric Units (Default), US Units, or Other Units.

• Enter your Age (15–80), Gender, Height, and Weight, and select your weekly Activity Level.

• Open + Settings to switch calculation equations (Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle with Body Fat %).

Synchronized unit conversion
ages 15 - 80
years
1.80 m (5 ft 11 in)
cm
143.3 lbs
kg
Multiplier: 1.55x
Exercise definitions:

• 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.

ResultDaily Energy Intake
BMR: 1,655 kcal
Daily Maintenance Calories (TDEE)
2,565Calories/day (100%)

To maintain current body weight at your selected activity level (1.55x).

Calorie Targets by Weight Goal

Click a goal to inspect macros
Maintain weightBaseline
0 kg / 0 lb per week
2,565kcal/day
100% of maintenance
Mild weight lossGentle
0.25 kg / 0.5 lb per week
2,315kcal/day
90% of maintenance
Weight lossRecommended
0.5 kg / 1.0 lb per week
2,065kcal/day
81% of maintenance
Extreme weight lossAggressive
1.0 kg / 2.0 lbs per week
1,565kcal/day
61% of maintenance
Weight gainSurplus
+0.5 kg / +1.0 lb per week
3,065kcal/day
119% of maintenance
Macronutrient Split for:

Maintain weight (2,565 kcal)

2,565kcal/day
Carbs (40%)
257g (1026 kcal)
Protein (30%)
192g (770 kcal)
Fats (30%)
86g (770 kcal)

Food Energy Converter

The following converter can be used to convert between Calories and other common food energy units.

= 0
Conversion Formula Matrix:
1 Nutritional Calorie (kcal) = 4.1868 Kilojoules (kJ) = 4,186.8 Joules (J) = 1.163 Watt-hours (Wh)

Related Health & Fitness Calculators

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BMI CalculatorBody Mass Index
Body Fat CalculatorNavy Method
Ideal WeightDevine & Hamwi
BMR CalculatorBasal Metabolism
Metabolic Science & Equations

BMR, TDEE, & Weight Management Equations

Mifflin-St Jeor (1990)Gold Standard

Widely recognized by the Academy of Nutrition and Dietetics as the most clinically reliable predictor of BMR in non-obese and obese populations.

Men: 10W + 6.25H - 5A + 5

Women: 10W + 6.25H - 5A - 161

Harris-Benedict (1984)Classic

Roza and Shizgal's 1984 re-evaluation of the classic 1919 biometric formula, adjusted for contemporary body composition standards.

Men: 13.397W + 4.799H - 5.677A + 88.362

Women: 9.247W + 3.098H - 4.330A + 447.593

Katch-McArdleBody Composition

Calculates Resting Daily Energy Expenditure (RDEE) from Lean Body Mass (LBM), making it the most accurate model for athletic, lean individuals.

LBM: Weight × (1 - BodyFat%/100)

BMR: 370 + (21.6 × LBM)

The 4 Components of Total Daily Energy Expenditure (TDEE)

1. BMR (~60-70%)

Basal Metabolic Rate: Caloric cost of baseline cellular homeostasis, breathing, circulation, and vital organ function at complete rest.

2. NEAT (~15%)

Non-Exercise Activity Thermogenesis: Energy expended during spontaneous daily movements, walking, fidgeting, posture, and chores.

3. EAT (~5-10%)

Exercise Activity Thermogenesis: Calories burned intentionally through structured cardiovascular and resistance workouts.

4. TEF (~10%)

Thermic Effect of Food: Metabolic energy required to digest and absorb nutrients (Protein 20-30%, Carbs 5-10%, Fats 0-3%).