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ARVENRA
Body composition & weight

Calorie Calculator

Maintenance calories and a target for losing or gaining weight.

This tool estimates your resting metabolism, multiplies it by an activity factor to get total daily expenditure, then translates your weight goal into a daily calorie offset.

The weight-to-calorie conversion uses the approximation of 7,700 kcal per kilogram of fat tissue. It ignores metabolic adaptation, so treat the result as a starting point rather than a prescription.

Your details

The formulas use different coefficients for each sex.

Typical range: 15 – 100

Typical range: 100 – 250

Typical range: 25 – 400

Your overall daily activity, not just training time.

Lose weight, gain weight, or hold your current weight.

The values you enter are calculated in your browser only — nothing is stored or transmitted.

Fill in your details and press calculate — your result will appear here.

Formula and method

Basal metabolic rate × activity factor = total daily energy. Your weekly weight goal × 7,700 ÷ 7 is then applied as a daily offset.

Formula used

TDEE = BMR x activity factor; target = TDEE + (weekly goal x 7700 / 7)

Assumptions and limits

  • Activity factors are coarse and do not apply identically to everyone.
  • If the target falls below your resting rate the tool flags it. That level is not advisable without professional supervision.

Scientific sources

  1. Mifflin MD, St Jeor ST, Hill LA, et al. “A new predictive equation for resting energy expenditure in healthy individuals.” Am J Clin Nutr. 1990;51(2):241-247.

    View source

  2. FAO/WHO/UNU. Human Energy Requirements. FAO Food and Nutrition Technical Report Series 1, Rome, 2004.

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