Daily Calorie Calculator
Calculate your basal metabolic rate (BMR) and total daily energy expenditure (TDEE) with the Mifflin-St Jeor formula.
Calorie Calculator
Mifflin-St Jeor formula
Gender
Your Info
Your Goal
This tool is for informational purposes only. Consult a doctor or dietitian for health decisions.
Calorie Balance According to Your Goal
Different calorie balances are needed to lose weight, maintain weight or build muscle. Knowing your daily calorie need gives you a clear starting point: which direction to move and how much of a deficit or surplus you need. This tool brings you to that point by calculating your personal TDEE.
What Is TDEE and Why Does It Matter?
TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day. Eating below it causes weight loss; eating above causes weight gain. The calculation starts with the Mifflin-St Jeor formula to find BMR (basal metabolic rate), then an activity multiplier is applied.
The Importance of Activity Level
Two people with the same height, weight and age may have TDEE values that differ by 500–1,000 kcal based on activity alone. Selecting a higher activity level than reality inflates the calculated TDEE and makes weight loss harder.
Formula: Mifflin-St Jeor
For males: BMR = 10 × weight + 6.25 × height − 5 × age + 5; for females the constant is −161 instead of +5. BMR is then multiplied by an activity factor to get TDEE.
Example Scenarios (TDEE)
| Profile | Activity | TDEE (kcal) |
|---|---|---|
| Male · 30y · 75kg · 175cm | Sedentary (×1.20) | 2,039 |
| Male · 30y · 75kg · 175cm | Moderate (×1.55) | 2,633 |
| Female · 25y · 60kg · 165cm | Light (×1.375) | 1,850 |
| Female · 25y · 60kg · 165cm | Active (×1.725) | 2,320 |
Macronutrient Distribution
Once you reach your calorie target, it is time for macronutrients. General guidance: consume 1.6–2.2 g of protein per kg of body weight; distribute the remaining calories between carbohydrates and fat. During weight loss, high protein prevents muscle loss; during weight gain, carbohydrates support performance.
How to Interpret the Results
The tool gives four values: BMR (resting metabolism), TDEE (total daily need), weight-loss target (TDEE − 500 kcal) and weight-gain target (TDEE + 500 kcal). The weight-loss target never falls below 1,200 kcal — the threshold below which prolonged restriction can cause metabolic slowdown.