Calorie & TDEE Calculator

Determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to calculate precise caloric targets for weight loss, maintenance, or muscle building.

Personal Metrics

Biological Sex:

Male Female

Age (Years):

Weight (kg):

Height (cm):

Activity Level:

Daily Calorie Estimates

Maintenance Calories (TDEE)

2,344 kcal

Energy required to maintain current weight

Mild Fat Loss

-0.25 kg / week (-250 kcal)

2,094 kcal

Standard Fat Loss

-0.5 kg / week (-500 kcal)

1,844 kcal

Lean Muscle Gain

+0.25 kg / week (+250 kcal)

2,594 kcal

The Mifflin-St Jeor Energy Expenditure Equations

The Mifflin-St Jeor equation is widely validated in clinical dietetics as the most accurate formula for estimating Basal Metabolic Rate (BMR):

$$\text{BMR}_{\text{Male}} = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age} + 5$$ $$\text{BMR}_{\text{Female}} = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age} - 161$$ $$\text{TDEE} = \text{BMR} \times \text{Activity Multiplier}$$