Calories Calculator
🔥 Advanced Tool
Calorie Calculator
Calculate how many calories you need per day to maintain, lose, or gain weight. Includes BMR, TDEE, macros, and zigzag cycling plan.
🔥 Daily Calories
💪 Macronutrients
⚖️ Weight Goals
📅 Zigzag Plan
Your Information
years
ft
in
lbs
Mifflin-St Jeor
Revised Harris-Benedict
Katch-McArdle
%
Required for Katch-McArdle formula
⚠ Please enter valid values. Age must be 15–80.
Calories to Maintain Weight
0
Calories / Day
Based on your activity level and BMR
Calorie Goals by Target
Activity Factor Breakdown
Recommended Macronutrients
Based on maintenance calories
Note: These macros use a standard 50% carbs / 25% protein / 25% fat ratio. Adjust based on your specific fitness goals (e.g. higher protein for muscle building, lower carbs for keto).
Zigzag Calorie Cycling
Run calculator first
What is Zigzag Cycling? Instead of eating the same calories every day, you cycle between higher and lower calorie days. This prevents metabolic adaptation and keeps your body guessing — helping you break through weight-loss plateaus.
📅
Run the calculator first to see your zigzag plan.
Food Energy Converter
Convert between common food energy units. Enter a value, select the unit, and see the equivalent in all other units instantly.
Calculation History
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Nutrition & Calorie Tips
Eat Whole Foods
Minimally processed plant and animal foods tend to be more filling per calorie. They are harder to overeat and support sustainable weight management.
Gradual Deficit
Aim for a 500 cal/day deficit to lose ~1 lb/week. Never go below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision.
Stay Hydrated
Thirst is often mistaken for hunger. Drinking water before meals can reduce calorie intake. Aim for 8 glasses (2L) per day as a baseline.
Preserve Muscle
Higher protein intake (1.6–2.2g per kg body weight) while in a deficit helps preserve lean muscle mass and keeps metabolism elevated.
Portion Control
Using smaller plates can trick your brain into feeling satisfied with less food. Restaurant portions are often 2–3× the recommended serving size.
Zigzag Cycling
Varying your calorie intake day-to-day prevents metabolic adaptation and weight-loss plateaus — a strategy used by athletes and bodybuilders.
BMR Formulas Explained
Mifflin-St Jeor (recommended): Most accurate for most people. Uses weight, height, age, and gender.
Men: BMR = 10W + 6.25H − 5A + 5 | Women: BMR = 10W + 6.25H − 5A − 161
Men: BMR = 10W + 6.25H − 5A + 5 | Women: BMR = 10W + 6.25H − 5A − 161
Revised Harris-Benedict: Older formula, slightly less accurate for modern populations.
Men: BMR = 13.397W + 4.799H − 5.677A + 88.362
Men: BMR = 13.397W + 4.799H − 5.677A + 88.362
Katch-McArdle: Best for lean individuals who know their body fat %. Accounts for lean body mass.
BMR = 370 + 21.6 × (1 − F) × W
BMR = 370 + 21.6 × (1 − F) × W
