Exemples
Calories — Worked Examples
5 real worked examples for the Calories calculator. See how we solve common scenarios with full step-by-step math.
Sedentary office worker
Scénario
A 35-year-old woman, 165 cm, 65 kg, sedentary (desk job, no exercise).
Entrées
- Sex
- Female
- Age
- 35
- Height
- 165 cm
- Weight
- 65 kg
- Activity
- Sedentary
Étapes du calcul
- BMR = 10×65 + 6.25×165 − 5×35 − 161
- BMR = 650 + 1031.25 − 175 − 161
- BMR = 1,345 kcal/day
- TDEE = 1,345 × 1.2 (sedentary)
- TDEE = 1,614 kcal/day
Résultat
Maintenance: ~1,614 kcal/day • To lose weight: ~1,114 kcal/day (1 lb/week deficit)
Active man trying to lose weight
Scénario
A 30-year-old man, 180 cm, 85 kg, moderately active (exercises 3–4 days/week).
Entrées
- Sex
- Male
- Age
- 30
- Height
- 180 cm
- Weight
- 85 kg
- Activity
- Moderate
Étapes du calcul
- BMR = 10×85 + 6.25×180 − 5×30 + 5
- BMR = 850 + 1125 − 150 + 5
- BMR = 1,830 kcal/day
- TDEE = 1,830 × 1.55
- TDEE = 2,837 kcal/day
Résultat
Maintenance: ~2,837 kcal/day • Mild deficit (1 lb/week): ~2,337 kcal/day
Female athlete maintaining weight
Scénario
A 28-year-old female runner, 170 cm, 58 kg, very active (trains 6 days/week, 60+ min/day).
Entrées
- Sex
- Female
- Age
- 28
- Height
- 170 cm
- Weight
- 58 kg
- Activity
- Very active
Étapes du calcul
- BMR = 10×58 + 6.25×170 − 5×28 − 161
- BMR = 580 + 1062.5 − 140 − 161
- BMR = 1,342 kcal/day
- TDEE = 1,342 × 1.9
- TDEE = 2,549 kcal/day
Résultat
Maintenance: ~2,550 kcal/day. Under-eating below this risks amenorrhea, bone loss, and RED-S. Athletes often need MORE than the calculator shows.
Weight loss plateaus at 1500 kcal
Scénario
A sedentary woman, 35, 165 cm, 75 kg. Eating 1,500 kcal but not losing weight after 3 weeks.
Entrées
- Sex
- Female
- Age
- 35
- Height
- 165 cm
- Weight
- 75 kg
- Activity
- Sedentary
- Intake
- 1500 kcal
Étapes du calcul
- BMR (initial): 10×75 + 6.25×165 − 5×35 − 161 = 1,470 kcal
- Initial TDEE: 1,470 × 1.2 = 1,764 kcal
- Initial deficit: 1,764 − 1,500 = 264 kcal/day (~0.5 lb/week expected)
- After 3 weeks of deficit: BMR drops ~5-10% (adaptive thermogenesis)
- New BMR: ~1,350 kcal • New TDEE: 1,620 kcal
- New deficit: 1,620 − 1,500 = 120 kcal (barely a deficit)
Résultat
Plateau explained by metabolic adaptation. Solutions: 1) diet break (eat at maintenance 1-2 weeks), 2) increase NEAT (10k steps), 3) reverse diet slowly back up by 100 kcal/week.
Cutting weight for a powerlifting meet
Scénario
A 30-year-old male powerlifter, 175 cm, 88 kg, needs to weigh in at 83 kg in 12 weeks. Moderately active (lifts 4x/week, no cardio).
Entrées
- Sex
- Male
- Age
- 30
- Height
- 175 cm
- Weight
- 88 kg
- Activity
- Moderate
- Weigh-in
- 83 kg
- Weeks
- 12
Étapes du calcul
- BMR: 10×88 + 6.25×175 − 5×30 + 5 = 1,829 kcal
- TDEE: 1,829 × 1.55 = 2,835 kcal
- Weight to lose: 88 − 83 = 5 kg over 12 weeks
- Required rate: 5,000 g / 84 days = 0.6 kg/week (~1.3 lb/week)
- Required deficit: 0.6 kg × 7,700 kcal/kg = 4,620 kcal/week = 660 kcal/day
- Target intake: 2,835 − 660 = 2,175 kcal/day
- Protein target: 88 kg × 2.5 g/kg = 220 g (high for muscle preservation)
Résultat
Eat ~2,175 kcal/day with 220g protein to drop 5kg in 12 weeks while preserving strength. Faster cuts (1%+ body weight/week) risk muscle loss. Athletes need slower cuts with higher protein.