Resting energy
Without body-fat data, we use the rounded Mifflin–St Jeor equation: 10 × kg + 6.25 × cm − 5 × age + 5 (male) or −161 (female).
When body fat is supplied, Katch–McArdle takes priority: 370 + 21.6 × lean mass in kg.
THE CALORIE CALCULATOR / YOUR STARTING POINT
Less guesswork.
A clearer start.
Estimate your daily energy needs.
Find a starting point you can build on.
Get your results straight away. No email required. Then save your report or discuss what the numbers mean for your real life.
YOUR LIFE.
YOUR
APPROACH.
TRAIN · EAT · STAY CONSISTENT
A STARTING ESTIMATE.
NOT A PERFECT NUMBER.
01 / ABOUT YOU
The basics.
For adults aged 18–80. Not intended for pregnancy, breastfeeding, eating-disorder recovery or medical nutrition care.
The equation uses sex-based constants. These estimates may be less applicable with hormone therapy or other individual factors.
Include movement outside the gym. These standard multipliers are estimates, not measurements of your energy expenditure.
Know your body-fat percentage? Optional +
A supplied body-fat percentage switches the calculation to Katch–McArdle. Use a measured estimate if you have one; don’t guess from appearance.
Visual explanation of body composition, not a physique chart or a way to measure body fat. Gold = fat mass; light = lean mass.
02 / YOUR DIRECTION
What are you working towards?
A larger deficit isn’t always better. Automatic loss estimates are limited to 25% of maintenance and use lower intake boundaries.
Use your current weight as the desired weight. Recomposition focuses on body composition and strength, rather than a target on the scale.
YOUR STARTING POINT
A clearer picture.
Now make it practical.
STARTING DAILY TARGET
—
kcal / day
MAINTENANCE / TDEE
—
RESTING ENERGY ESTIMATE
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DAILY PROTEIN GUIDE
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Your inputs have changed. Recalculate to update this report.
OPTIONAL / KEEP THE CONVERSATION GOING
Send a report.
Get a personal perspective.
Send your report and contact details to Bron, and get a copy yourself. Your inputs are included so he can understand your starting point.
HOW IT WORKS
Transparent estimates.
Real-world adjustments.
Activity & goals
Resting energy is multiplied by 1.2, 1.375, 1.55, 1.725 or 1.9 for activity. Goal adjustments are estimates, moderated where needed; larger deficits are not automatically appropriate.
There is no guaranteed timeline. Review weight trends, energy and training performance, and adjust with support.
Protein & limitations
The coaching guide uses 1.6–2.2g of protein per kg of current weight, or desired weight when the loss goal is at least 15kg. Medical conditions can require a different approach.
Lower intake boundaries are 1,200 kcal for female and 1,500 kcal for male equation inputs. These are precautionary limits, not proof that a target is safe for an individual.
Sources and calculator limitations
These equations estimate resting energy; they do not measure metabolism. Activity multipliers introduce more uncertainty. This tool is educational and does not replace a clinician or dietitian, particularly for pregnancy, breastfeeding, eating-disorder recovery or medical conditions.