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Find your daily calorie needs using the Mifflin-St Jeor equation for any goal.
Units
Sex
Goal
Maintenance Calories (TDEE)
Activity multiplier: ×1.55 · BMR: 1,618 kcal (calories at complete rest)
BMR calculated using the Mifflin-St Jeor equation (2005), widely used in clinical settings. TDEE = BMR × activity multiplier.
Medical disclaimer: This tool provides estimates for general wellness. Consult a registered dietitian or healthcare provider for personalized nutrition advice.
Calorie Calculator (BMR & TDEE) computes your Basal Metabolic Rate using the Mifflin-St Jeor formula and multiplies by an activity factor to give daily TDEE, with personalized targets for weight loss, maintenance, and muscle gain.
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation — the most accurate formula for most adults. Get calorie targets for weight loss, maintenance, or muscle gain.
Enter your age, sex, height, and weight
Select your activity level (sedentary to extra active)
Choose your goal: lose weight, maintain, or build muscle
See your daily calorie target and BMR
BMR (Mifflin-St Jeor): men = 10W + 6.25H − 5A + 5; women = 10W + 6.25H − 5A − 161 (W in kg, H in cm, A in years). TDEE = BMR × activity multiplier (1.2 sedentary to 1.9 very active). Weight-loss target = TDEE − 500 kcal/day (≈1 lb/week). Results are estimates; consult a registered dietitian for medical nutrition therapy.
A 500 calorie/day deficit below your TDEE typically produces ~1 lb/week of fat loss. Avoid going below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor — the total calories you burn in a day.
Mifflin-St Jeor (2005) is considered most accurate for most adults, validated in multiple studies. Harris-Benedict (1919) is older and slightly overestimates for sedentary people.
TDEE estimates are typically within ±10–15% of actual values. Individual variation in metabolism, muscle mass, and daily activity means results are starting points — adjust based on real-world results over 2–4 weeks.
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