What formula does this use?

Mifflin-St Jeor BMR multiplied by an activity factor, then adjusted ±15–20% based on goal.

Is this medical advice?

No. This is an educational estimate. Consult a registered dietitian or your doctor for personalized advice.

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Units

Sex

Age

yrs

Height (ft)

Height (in)

Weight

Activity

Sedentary

Desk job, little to no exercise

Lightly active

1–3 days/wk light movement

Moderately active

3–5 days/wk strength + walks

Very active

6–7 days/wk hard training

Athlete

Twice-a-day training or physical job

Goal

Daily Target

2,168 kcal

Goal: maintain · Activity ×1.55

Protein

141 g

Carbs

250 g

Fat

67 g

Fiber

30 g

Water

78 oz

Notes

Adjust ±10%

Sample Day

Breakfast

542 kcal

Eggs + Greek yogurt + berries + oats

Lunch

650 kcal

Chicken bowl + rice + greens + olive oil

Snack

325 kcal

Cottage cheese + fruit, or protein shake

Dinner

650 kcal

Salmon or beef + sweet potato + veg

Estimates use Mifflin-St Jeor BMR × activity factor, then adjust −18% (lose) or +15% (gain). Educational only — not medical advice.

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