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Scientific Fitness Calculators

Stop guessing your calories and energy requirements. Use clinical formulas (Mifflin-St Jeor & US Navy method) to calculate your exact numbers.

Calculate Your Daily Energy Expenditure

Formula used: The Mifflin-St Jeor equation. Widely accepted as the most accurate clinical formula for estimating resting metabolic rate without direct calorimetry.
Total Daily Energy Expenditure
2,320 kcal

Your maintenance calories to keep current weight.

Basal Metabolism (BMR)

1,688 kcal

Fat Loss (-500 kcal)

1,820 kcal

Lean Muscle Building (+300 kcal)

2,620 kcal

Macronutrient Distribution Breakdown

Daily Calorie Goal
2,200 kcal

Target macro split for optimal performance.

Protein (4 kcal/g)

165g

Carbs (4 kcal/g)

248g

Healthy Fats (9 kcal/g)

61g

US Navy Body Fat % Estimator

Measure circumference using a flexible tape measure at the narrowest point of neck and at navel level for waist.

Estimated Body Fat
14.8%
Fitness / Lean
Reference Ranges for Men:
  • Essential Fat: 2 - 5%
  • Athletic / Shredded: 6 - 13%
  • Fitness / Lean: 14 - 17%
  • Average: 18 - 24%