Advanced Calorie Calculator

Multi-equation BMR, activity factors, macros, zigzag weekly planning, sample meal plans, PDF reports (vector), and local snapshot history.

Your Inputs

Metric (kg / cm) Imperial (lbs / ft/in)

Height

5 ft 10 in

Weight

165 lbs

Age

Gender

Waist (optional)

33 in

Diet Preference:

Tips: Use Katch-McArdle if you know body fat %. Recommended safe loss & gain is ≤ 0.5–1.0 kg/week. Minimum daily calories: women ≥1200 kcal, men ≥1500 kcal (unless supervised).

Results

Real-time estimates — vector PDF export below

Equation

Mifflin-St Jeor

Maintenance

2662

kcal/day

Target (goal)

2662

kcal/day

BMR

1718

kcal/day

Visual Insights

Macro Breakdown

Weekly Calorie Zigzag

8-Week Projection

Suggested omnivore Meal Plan

Goal: maintain — 2662 kcal/day

breakfast

Whole eggs + Barley + Cashews

lunch

Lean beef + Fruits (banana, apple, berries) + Steamed broccoli

dinner

Cottage cheese + Buckwheat + Coconut oil

snack1

Turkey breast snack

snack2

Legumes (lentils, beans) or Olive oil

Note: This meal plan is a general suggestion and may not meet all individual health needs. Please consult a qualified nutritionist or healthcare provider before making significant dietary changes.

Snapshots (local)

Saved snapshots are stored locally in your browser.

No snapshots yet.

Guidance

This tool provides estimates. For medical advice, consult a healthcare professional. Recommended minimum daily calories: women ≥1200 kcal, men ≥1500 kcal (unless supervised).

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