Calorie Calculator : Daily Needs & Macronutrient Guide | Fitness Pro
Advanced Calorie Calculator
Precision Nutrition Planning Based on Activity Level & Goals
TDEE Calculator
Your Daily Caloric Needs
Weight Maintenance
Weight Loss
Weight Gain
*These estimates should be validated with a nutritionist
The Science Behind Calorie Calculation
Total Daily Energy Expenditure (TDEE) consists of three components according to the American Council on Exercise:
- Basal Metabolic Rate (BMR): 60-75% of total
- Thermic Effect of Food (TEF): 10%
- Physical Activity: 15-30%
Harris-Benedict Equation
Our calculator uses the revised Harris-Benedict formula:
Men: BMR = 88.362 + (13.397 × weight) + (4.799 × height) - (5.677 × age)
Women: BMR = 447.593 + (9.247 × weight) + (3.098 × height) - (4.330 × age)
Activity Level Multipliers
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Office job, little exercise |
| Light Active | 1.375 | 1-3 workouts/week |
| Moderate Active | 1.55 | 4-5 workouts/week |
| Very Active | 1.725 | Daily intense exercise |
| Extreme Active | 1.9 | Athlete-level training |
Case Study: Accuracy in Practice
A 2022 Journal of Nutrition study found Harris-Benedict equations to be 89% accurate when combined with proper activity level assessment.