Calorie & TDEE Calculator
Calculate your daily calorie needs (TDEE) using the Mifflin-St Jeor formula. Get personalized targets for weight loss, maintenance, and muscle gain.
BMR
1,643
cal/day at rest
TDEE
2,258
cal/day to maintain
Calorie targets by goal
1,258
Extreme loss
−1 kg/week
1,758
Weight loss
−0.5 kg/week
2,008
Mild loss
−0.25 kg/week
2,258
Maintain
Current weight
2,508
Mild gain
+0.25 kg/week
2,758
Weight gain
+0.5 kg/week
Uses Mifflin-St Jeor equation — the most accurate BMR formula for most adults.
How to Use
- 1
Enter your details
Select your gender, age, weight, and height. Switch between metric (kg/cm) and imperial (lbs/in).
- 2
Choose activity level
Select the activity level that best describes your typical week.
- 3
View your targets
See your BMR, TDEE, and calorie goals for weight loss, maintenance, and muscle gain.
How It Works
This calculator estimates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, then gives calorie targets for weight loss, maintenance, and muscle gain based on that baseline.
BMR and TDEE
Basal Metabolic Rate (BMR) is the energy your body burns at complete rest just to maintain basic functions. TDEE takes BMR and multiplies it by an activity factor (based on how active your typical week is) to estimate total daily calories burned including movement and exercise — TDEE, not BMR, is the number relevant for setting a calorie target.
Why Mifflin-St Jeor specifically
Several BMR formulas exist (Harris-Benedict, Katch-McArdle, Mifflin-St Jeor), but modern research generally finds Mifflin-St Jeor the most accurate for estimating BMR across the general population, which is why it's the formula used here rather than the older Harris-Benedict equation.
Examples
Setting a weight-loss target
If your TDEE is calculated at 2,400 calories/day, a 500-calorie daily deficit (eating around 1,900 calories/day) targets roughly 0.5 kg of weight loss per week — a commonly recommended, sustainable rate.
Setting a muscle-gain target
For muscle gain, a modest surplus above TDEE (often 250-500 calories/day) combined with resistance training supports gradual lean mass gain without excessive fat gain.
Common Use Cases
- Setting a calorie target for weight loss, maintenance, or muscle gain based on your actual activity level
- Understanding how much of your daily calorie burn comes from base metabolism vs. activity
- Adjusting calorie intake as activity level or weight changes over time
Tips
- A 500 calorie/day deficit for roughly 0.5 kg/week loss is a widely recommended sustainable pace — much larger deficits are harder to sustain and can risk muscle loss alongside fat loss.
- TDEE estimates are just that — estimates. Track your actual weight trend over 2-3 weeks at a given calorie intake and adjust the target based on real results, rather than treating the calculated number as exact.
Frequently Asked Questions
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