What formula does the Kilo Calorie Calculator use?

By default, the Kilo Calorie Calculator uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR), which is the gold standard in modern nutrition. If you enter your body fat percentage in the advanced settings, it uses the Katch-McArdle formula for greater accuracy based on lean mass.

How does activity level affect daily calorie needs?

Your Total Daily Energy Expenditure (TDEE) is calculated by multiplying your BMR by an activity multiplier: 1.2 for Sedentary, 1.375 for Lightly Active, 1.55 for Moderately Active, 1.725 for Active, and 1.9 for Extra Active. Tracking your activity accurately helps prevent under- or overeating.

What is a safe calorie deficit for weight loss?

A standard calorie deficit for moderate, sustainable weight loss is 500 calories per day (equivalent to losing 0.5 kg per week). For slower weight loss, a 250-calorie deficit is recommended, while a 1000-calorie deficit is the maximum safe limit. Kilo enforces a floor of 1500 kcal for men and 1200 kcal for women to prevent metabolic slowdown.

How are macronutrient goals calculated?

Kilo standard macro split allocates 2.0 grams of protein per kilogram of body weight, and sets fat to 28% of your total calorie target. The remainder of your calorie budget is filled with carbohydrates, with a minimum floor of 50 grams to sustain energy levels.

Interactive Tools

Calorie & Macro Calculator

Use the Calorie Calculator to estimate the number of calories you need to consume each day. Calculate your custom deficit target and daily macros with simple guidelines for losing weight, gaining muscle, or maintaining weight.

1. Your Metrics

Fill in your physical metrics and baseline daily activity.

Gender

Male Female

Age (yrs)

Height (cm)

Weight (kg)

Activity Level

Your Goal

Lose Weight Maintain Gain Weight

Pace

Slow Moderate Fast

Body Fat Percentage (%) (Optional)

Providing your body fat activates the Katch-McArdle formula, which calculates BMR based on lean body mass for a more precise reading.

Macro Targets Split

Macros determine your diet quality. High protein benefits muscle retention; low carb reduces glycogen bloat.

Custom Deficit/Surplus (kcal) (Optional)

Manually set your daily calorie offset, bypassing the default speed presets (Deficits: 250/500/1000 kcal).

2. Target Calories

2,100

kcal / day

Basal Metabolic Rate (BMR)	1,600 kcal
Daily Maintenance (TDEE)	2,400 kcal
Selected Strategy Formula	Mifflin-St Jeor

Daily Macronutrient Targets

Protein (2g/kg) 140g · 27%

Carbohydrates 242g · 45%

Fat (28%) 65g · 28%

Kilo App

Let Kilo handle the math. Track your meals and hit your macros automatically.

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