Bulking Calculator

Metric uses kilograms and centimetres; US uses pounds with feet and inches; UK uses stones and pounds.
Current body weight: kilograms (metric), pounds (US) or whole stones (UK).
Only used with UK stones-and-pounds: the pounds part, e.g. 11 st 4 lb is weight 11 and extra pounds 4.
Used when the unit system is metric.
Used when the unit system is US or UK.
The inches part of a feet-and-inches height.
In net-calorie accounting this should describe your day excluding the workouts you log separately.
Mifflin-St Jeor is the usual choice for adults. The MyPlate option uses the IOM Estimated Energy Requirement, which already includes activity.
Only used by the lean-mass equations (Katch-McArdle, Cunningham).
Kilograms a week in metric, pounds a week in US or UK units. 0.5-1 kg (1-2 lb) a week is the usual guidance for loss; 0.25 kg (0.5 lb) for lean gain.
Net accounting is the MyFitnessPal style: a base target plus whatever you burn in a logged workout.
Only used in net-calorie accounting, where it is added back to the daily target.
The ISSN position stand supports 1.4-2.0 g/kg/day for active people; 2.0 or more helps preserve muscle in a deficit.
The IOM acceptable macronutrient distribution range for fat in adults is 20-35%.
In the same units as the current weight. Leave at 0 to skip the time-to-goal estimate.
Daily calorie target
3,047 kcal/day
Daily Calorie Needs Calculator
Maintenance calories
2,662 kcal/day
Basal metabolic rate
1,718 kcal/day
Daily deficit (-) or surplus (+)
385 kcal/day
Target after eating back logged exercise
3,047 kcal/day
Expected weight change per week
0.350 kg/week
Expected weight change per week
0.77 lb/week
Protein
160.0 g/day
Fat
84.6 g/day
Carbohydrate
411.3 g/day
Lowest intake without medical supervision
1,500 kcal/day
Activity multiplier or PA coefficient
1.550
Equation used
Mifflin-St Jeor (1990)
Worked out from Mifflin MD et al. - A new predictive equation for resting energy expenditure in healthy individuals and 6 other sources.
The 3500 kcal-per-pound rule is linear; real weight change slows as body mass falls because expenditure falls with it, so long projections over-state the result (Hall et al., Lancet 2011).
A calorie target from a predictive equation is a starting estimate, not a prescription. Very low intakes, rapid loss, or any calorie target during pregnancy, breastfeeding, adolescence, eating-disorder recovery or a managed medical condition should be set with a doctor or registered dietitian.

How this is worked out

7 steps
  1. Mifflin-St Jeor (1990): BMR = 10 x 80 + 6.25 x 170 - 5 x 30 + 5 = 1717.5 kcal/day
  2. Maintenance = 1717.5 x 1.55 (Moderately active - exercise 3-5 days a week) = 2662.1 kcal/day
  3. 0.35 kg/week x 7700 kcal per kg / 7 days = 385 kcal/day
  4. Target = 2662.1 + 385 = 3047.1 kcal/day
  5. Protein = 2 g/kg x 80 kg = 160 g (640 kcal)
  6. Fat = 25% of 3047 kcal / 9 = 84.6 g
  7. Carbohydrate = remaining 1645 kcal / 4 = 411.3 g

Results are general information, not financial, tax, legal, medical or engineering advice.