Calorie Calculator — Quick 8‑Section Guide
Estimate daily calories from your BMR and activity. This page shows MSJ, Harris‑Benedict, and Katch‑McArdle, with exact unit conversions.
1) Core idea
- TDEE = BMR × activity multiplier (1.2, 1.375, 1.55, 1.725, 1.9, and 2.0 where offered)
- BMR options: Mifflin‑St Jeor, Harris‑Benedict (revised), Katch‑McArdle
2) Flow
- Enter age, sex, height, weight, activity; optional body‑fat %
- Units convert exactly: 1 in = 2.54 cm; 1 lb = 0.45359237 kg
- Compute BMR then TDEE
3) Sanity checks
- Inputs within plausible human ranges; no zeros/negatives
- Body‑fat % used only for Katch‑McArdle
4) Shortcuts
- Maintenance thumb rule: body‑weight (lb) × 14–16
- Adjust ±300–500 kcal/day to change weight at a steady pace
5) Pitfalls
- Overstating activity level inflates TDEE
- Ignoring NEAT and protein intake undermines results
6) Micro examples
- MSJ (male): 10×70 + 6.25×175 − 5×30 + 5 = 1663.8 → TDEE at 1.55 ≈ 2579
- MSJ (female): 10×60 + 6.25×165 − 5×30 − 161 = 1380.3
7) Mini‑FAQ
- Which formula? MSJ for most; KMA if you know BF%
- Privacy? All calculations run locally
8) Action tip
Track weekly averages and adjust by 100–200 kcal if progress stalls for 2–3 weeks.