How we calculate your numbers
Kalee's calorie & macro calculator is built on established, peer-reviewed formulas — the same logic used inside the Kalee app. Here's exactly what powers your results, with the source behind each method.
What your numbers are based on
Body Mass Index (BMI)
World Health Organization (WHO) weight-status classification for adults. BMI = weight (kg) ÷ height (m)². Under 18.5 is underweight, 18.5–24.9 normal, 25–29.9 overweight, and 30+ obese.
Basal Metabolic Rate (BMR)
The revised Harris–Benedict equation estimates the energy your body burns at rest, based on your sex, age, height, and weight.
Total Daily Energy Expenditure (TDEE)
Your BMR multiplied by a physical-activity level (PAL) factor for your selected activity — sedentary (1.2), lightly active (1.375), moderately active (1.55), or very active (1.725).
Calorie target
Your TDEE adjusted for your goal and chosen pace, using the common approximation of about 7,700 kcal per 1 kg of body-weight change. A safety floor keeps the target sensible (1,500 kcal for men, 1,200 kcal for women).
Macros (protein, carbs, fat)
Protein is set from your preference — about 1.6, 2.0, or 2.2 g per kg of body weight (Low, Moderate, or High) — fat is kept within a healthy band, and the remaining calories go to carbs.
Sources & references
BMI classification (adults)
World Health Organization — A healthy lifestyle: WHO recommendations.
who.intAdult BMI
Centers for Disease Control and Prevention — About Adult BMI.
cdc.govBMR equation
Roza AM, Shizgal HM. The Harris–Benedict equation reevaluated. American Journal of Clinical Nutrition, 1984.
Energy balance (~7,700 kcal per kg)
Wishnofsky M. Caloric equivalents of gained or lost weight. American Journal of Clinical Nutrition, 1958.
Protein intake
International Society of Sports Nutrition Position Stand: Protein and Exercise (Jäger et al.), 2017.
Medical disclaimer
All results are general estimates for healthy adults, not medical advice. Individual needs vary with health conditions, medications, pregnancy, and more. Always consult a qualified healthcare professional before making significant changes to your diet or activity.