Calorie & PFC Balance Calculator Tool
Calculate BMR, TDEE, and PFC macronutrient balance using 4 formulas. Features 7 PFC presets including low-fat, low-carb, and ketogenic diets, goal weight simulation, and one-click result copy.
Results
Moderate exercise 3-5 days/week
Basal Metabolic Rate (BMR)
Recommended
Mifflin-St Jeor
-- kcal/day
Harris-Benedict
-- kcal/day
For Japanese
Ganpule (Japanese)
-- kcal/day
Body Fat Based
Katch-McArdle
-- kcal/day
Total Daily Energy Expenditure (TDEE)
--
kcal/day
| Level | Description | Factor | TDEE |
|---|
Target Calories
--
PFC Balance
| Nutrient | Ratio | kcal | g |
|---|
Goal Simulation
This is an estimate. Actual weight change varies by individual.
Results are approximate and not medical advice. Please consult a doctor or dietitian for nutrition and diet planning.
How to Use
1
Enter Basic Info
Enter your gender, age, height, and weight using sliders or number inputs. Body fat percentage is optional but enables the Katch-McArdle formula for more accurate results.
2
Select Activity Level & Goal
Choose your activity level from 5 options and set your goal (lose, maintain, or gain). Enter a target weight to see an estimated timeline.
3
View Results
BMR is displayed with 4 formula comparisons. TDEE, target calories, and PFC balance are calculated in real-time. Choose from 7 PFC presets or customize with sliders.
4
Copy Results
Click "Copy Results" to copy your calculations as text. Paste into meal planning apps or notes for reference.
About Calorie & PFC Calculator
This tool calculates BMR, TDEE, and PFC macronutrient balance using four formulas: Mifflin-St Jeor, Harris-Benedict, Ganpule (Japanese), and Katch-McArdle. Choose from 7 PFC presets or customize with sliders. All processing is done in your browser.
Features
- 4-Formula ComparisonCompare BMR across Mifflin-St Jeor, Harris-Benedict, Ganpule (Japanese), and Katch-McArdle formulas side by side.
- 7 PFC PresetsChoose from 6 presets (MHLW, low-fat, low-carb, keto, bulking, recomp) plus a custom slider for free PFC ratio adjustment.
- One-Click CopyCopy your results as formatted text to clipboard. Convenient for meal planning apps and sharing.
- Goal SimulationEnter your target weight to estimate how many weeks or months it will take to reach your goal.
Use Cases
- Setting calories and PFC when starting a diet
- Calculating macros for bulking and cutting phases
- Nutrition planning for low-carb or ketogenic diets
- Comparing your BMR across multiple formulas
- Preparing data for personal trainer consultations
FAQ
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total calories you burn per day. It's calculated by multiplying your BMR by an activity factor. To maintain weight, eat your TDEE calories; to lose weight, eat below; to gain, eat above.
What is BMR?
BMR (Basal Metabolic Rate) is the energy your body uses at rest for vital functions like breathing and circulation. It accounts for about 60-70% of daily calorie expenditure and varies by age, gender, height, weight, and body composition.
What is PFC balance?
PFC balance refers to the ratio of three macronutrients: Protein, Fat, and Carbohydrate. The optimal ratio varies by goal (lose, maintain, gain) and diet type (low-fat, low-carb). Japan's MHLW recommends P:15%, F:25%, C:60%.
Which formula is the most accurate?
Mifflin-St Jeor is generally considered the most accurate and is recommended by many nutrition guidelines. If you know your body fat %, Katch-McArdle may be more precise. For Japanese individuals, the Ganpule formula is based on Japanese body composition data. We recommend comparing multiple formulas.
Is there a formula for Japanese people?
Yes, the Ganpule formula was developed by Japan's National Institute of Health and Nutrition using Japanese body composition data. It may estimate BMR more accurately for Japanese individuals than Western formulas. This tool marks it with a "For Japanese" badge.
What is the best PFC ratio for dieting?
It depends on your goals, but for general weight loss, the "Low Fat" preset (P:30% F:20% C:50%) is recommended. For low-carb dieting, try (P:30% F:40% C:30%). In both cases, ensure adequate protein intake (about 1.6-2.2g per kg of body weight) to maintain muscle mass.
Does entering body fat % improve accuracy?
Yes, entering body fat % enables the Katch-McArdle formula, which calculates BMR based on lean body mass. This is especially useful for people with above or below-average muscle mass. You can measure body fat with a body composition scale or calipers.
Is eating below BMR dangerous?
Yes, eating below BMR puts significant stress on your body and can cause muscle loss, metabolic slowdown, nutrient deficiency, and hormonal imbalance. Even when losing weight, aim to eat above BMR but below TDEE. Avoid extreme restrictions and consult a professional if unsure.
Is my data safe?
Yes, all calculations happen in your browser. Your height, weight, age, and other data are never sent to or stored on our servers.
How do I choose my activity level?
If unsure, select "Moderately Active" (3-5 times/week). Choose "Sedentary" for desk work with no exercise, or "Very Active" for daily gym sessions. Consider your total activity including walking, housework, and commuting. Check the TDEE comparison table to see all 5 levels and pick the one that feels most accurate.