Calorie Calculator
Estimate your daily calorie needs using Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle formulas. Includes zigzag calorie cycling schedule.
BMR (Calories at Complete Rest)
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Daily calories by activity level
Mild weight loss (−0.25 kg/wk)
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Weight loss (−0.5 kg/wk)
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Mild weight gain (+0.25 kg/wk)
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Weight gain (+0.5 kg/wk)
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7-Day Zigzag Schedule (averages to maintenance)
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What is Calorie Calculator?
The Calorie Calculator estimates how many calories you need each day based on your age, height, weight, sex, and activity level. It supports three BMR formulas: Mifflin-St Jeor (most accurate for general populations), the Revised Harris-Benedict, and Katch-McArdle (most accurate for lean individuals if you know your body fat percentage). It also generates a 7-day zigzag calorie cycling schedule — alternating higher and lower calorie days that average to your maintenance target, which some research suggests may prevent metabolic adaptation during dieting.
How to use
- 1 Select your biological sex.
- 2 Choose Metric or Imperial units.
- 3 Enter your age, height, and weight.
- 4 Select the BMR formula — use Katch-McArdle if you know your body fat %.
- 5 Choose the activity level that best matches your typical week.
- 6 Review the calorie targets table and the 7-day zigzag plan below.
Formula
Example calculation
A 30-year-old male, 175 cm, 75 kg, moderately active: Mifflin BMR ≈ 1,756 kcal, TDEE ≈ 2,721 kcal. Harris-Benedict BMR ≈ 1,827 kcal, TDEE ≈ 2,832 kcal. Zigzag plan alternates between ~2,921 and ~2,521 kcal on high and low days while averaging to maintenance.
Frequently asked questions
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation (1990) is considered the most accurate BMR formula for most adults. It accounts for weight, height, age, and sex, and outperforms the older Harris-Benedict in large validation studies.
When should I use Katch-McArdle?
The Katch-McArdle formula uses lean body mass (LBM) instead of total weight, making it more accurate for lean or muscular individuals where total weight overestimates fat mass. You need to know your body fat percentage to use it.
What is zigzag calorie cycling?
Zigzag cycling alternates high-calorie and low-calorie days around a weekly average. The idea is to prevent the metabolic slowdown that can occur with sustained calorie restriction. The weekly total stays the same, but the day-to-day variation may keep metabolism more responsive.
How much of a deficit do I need to lose weight?
A deficit of 500 kcal/day typically produces about 0.5 kg (1 lb) of weight loss per week. A 250 kcal deficit leads to slower, more sustainable loss. Deficits larger than 1,000 kcal/day are not recommended without medical supervision.
What activity level should I select?
Base your choice on structured exercise only. Sedentary = desk job, little exercise. Light = 1–3 days/week. Moderate = 3–5 days/week. Heavy = 6–7 days/week. Very Heavy = physical job or twice-daily training.