The ME Fitness calculator blends the Harris-Benedict and Mifflin-St Jeor equations so athletes, coaches, and beginners can dial in calories, TDEE, and macros with dashboard clarity.
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Metabolic profiles generated
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Average satisfaction
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Instant preview
Adjust goals, view TDEE, and review macros in high-contrast cards perfect for on-the-go training or consults.
Preview
Estimated BMR
1,735 kcal
Goal
Smart cutting
Protein
145g
Carbs
210g
Fat
60g
Trust score
4.9/5
Rated by athletes and coaches
Interactive calculator
Toggle advanced mode to unlock activity levels, automatic TDEE, and ready-to-share macros for your nutritionist.
Tip: Revalidate weekly to reflect changes in weight, hormones, or deload phases.
Basal Metabolic Rate (BMR) is the number of calories your body requires to maintain vital functions at rest: breathing, circulation, organ repair, and hormone production.
BMR is shaped by age, body composition, height, biological sex, and genetics. Estimating it anchors a sustainable nutrition strategy.
Running below BMR for long stretches slows recovery, while eating slightly above with intention can accelerate muscle gain.
We rely on the Mifflin-St Jeor revision of the Harris-Benedict equation because peer-reviewed research shows it aligns best with modern lifestyles.
For men: BMR = 5 + (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years).
For women: BMR = 161 − (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years).
Confidence interval: ±213 kcal/day for men and ±201 kcal/day for women compared with metabolic carts.
Curious about the 1919 Harris-Benedict numbers? They remain a useful reference for coaches and researchers.
Real benefits
Use your stats to learn exactly how many calories you need to maintain, cut, or bulk without guesswork.
Protein, carbohydrate, and fat recommendations follow the validated Mifflin-St Jeor revision.
Refresh your BMR weekly to prevent plateaus and keep your program aligned with your current block.
Share calculator output with coaches, dietitians, or doctors to document metabolic health.
Step 1
Measure weight in kilograms, height in centimeters, and note your most recent birthday.
Step 2
Start with the simple calculator for a fast BMR estimate or enable advanced mode to add activity levels and objectives.
Step 3
Submit the form to see your BMR and, in advanced mode, TDEE plus macros tailored to cut, maintain, or gain.
Step 4
Build meals from the macro breakdown, log intake in your favorite app, and revisit weekly for adjustments.
Macronutrients—carbohydrates, proteins, and fats—supply energy and shape recovery, hormones, and adaptations.
Carbohydrates provide 4 kcal per gram and fuel intense training, especially around workouts.
Protein also delivers 4 kcal per gram and repairs muscle tissue. Aim for 1.6–2.2 g per kg when chasing hypertrophy.
Fats supply 9 kcal per gram and support hormones, brain health, and vitamin absorption. Even during aggressive cuts keep fats above 0.6 g per kg.
Micronutrients and hydration keep metabolism humming, so prioritize colorful produce and fluids.
How we keep quality high
We blend peer-reviewed formulas with coaching heuristics so your numbers are transparent, reproducible, and realistic for people who lift.
We start with the Mifflin-St Jeor revision of Harris-Benedict and show historic variants so you understand the assumptions.
Activity multipliers reflect resistance training, step counts, and desk time instead of generic labels that ignore NEAT.
We surface protein minimums, fat floors, and realistic carb ceilings to avoid crash diets or unproductive bulks.
Re-run the calculator whenever weight shifts by ~2% or training volume changes; we highlight the impact of each variable.
Educational use only; not a medical device. Talk to a clinician if you have health conditions, are pregnant, or are under 18.
Real-world scenarios
These examples show how BMR, TDEE, and macros shift by objective. Replace the inputs with your own details for exact numbers.
28 y/o, 175 cm, 4 lifting days, ~8k steps/day.
Keep protein high and add steps before removing more carbohydrates.
34 y/o, 82 kg, 180 cm, 3 strength days + 2 walks.
Use maintenance to dial sleep and meal timing before your next cut or bulk.
25 y/o, 76 kg, 178 cm, 5 strength days + steps.
Increase carbs on heavy days; adjust by 150–200 kcal if weekly gain misses 0.25–0.5% body weight.
Numbers are illustrative; always recalc with your measurements and consult a professional for medical needs.
BMR reflects the energy your body needs to fuel breathing, circulation, and organ function at rest.
Lean mass, hormones, sex, and age influence BMR, so keeping stats updated delivers the most precise estimate.
Pair calculator insights with balanced training and recovery habits for sustainable progress.
Strength work plus adequate protein preserves lean mass while cutting and builds muscle in a surplus.
Use macros as ceilings during cuts or floors while bulking, then adjust by 5–10% based on progress.
Distribute protein evenly across meals to maximize muscle protein synthesis.
Keep your numbers honest with this quick audit each week so adjustments are intentional instead of random.
Weigh in 3–4 mornings, average the week, and note training stress.
Update the calculator when weight changes by ~1–2 kg or steps/training shift.
Compare logged intake against suggested macros before changing calories.
If a cut stalls for 2 weeks, tweak calories by 5–8% or add 1,500–2,000 steps.
If a bulk is too fast, remove 150–250 kcal and increase steps slightly.
Sleep 7–8 hours and keep protein between 1.6–2.2 g/kg across all phases.
Save this checklist with your training log to keep progress steady and safe.
Yes. Generate unlimited BMR, TDEE, and macro profiles without creating an account.
The tool uses the Mifflin-St Jeor revision, typically within about 5% of laboratory metabolic tests for healthy adults.
BMR covers calories for essential functions at rest, while TDEE adds activity, digestion, and daily movement to show real energy needs.
Absolutely. Set the objective to gain weight, follow the recommended macro split, and lift progressively.
Update data every 4–6 weeks or anytime weight, training load, or sleep routine shifts significantly.