Health & fitness · Nutrition
Calorie & TDEE Calculator
Calculate your daily calorie needs with the Mifflin-St Jeor equation. Get your BMR, TDEE, and macro breakdown (protein, carbs, fat) for weight loss, maintenance, or gain.
How it works
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories your body burns at rest — then multiplies by an activity factor to get your Total Daily Energy Expenditure (TDEE). Macros are split using a standard 30/40/30 protein/carb/fat ratio.
Formula
BMR (male) = 10 × weight + 6.25 × height − 5 × age + 5 BMR (female) = 10 × weight + 6.25 × height − 5 × age − 161
- weight
- Body weight in kilograms
- height
- Height in centimetres
- age
- Age in years
Step by step
- 1Calculate BMR using the Mifflin-St Jeor equation for your sex.
- 2Multiply BMR by the activity factor: Sedentary ×1.2, Light ×1.375, Moderate ×1.55, Active ×1.725, Very Active ×1.9.
- 3Adjust for goal: subtract 500 kcal/day to lose weight, add 300 kcal/day to gain.
- 4Split target calories into macros using a 30/40/30 protein/carb/fat ratio.
Examples
30-year-old male, 70 kg, 175 cm, moderate activity
BMR = 10×70 + 6.25×175 − 5×30 + 5 = 1,680. TDEE = 1,680 × 1.55 ≈ 2,604.
Inputs
- sex:
- male
- age:
- 30
- weight:
- 70
- height:
- 175
- activity:
- moderate
- goal:
- maintain
Result
- bmr:
- 1,680 kcal/day
- tdee:
- 2,604 kcal/day
Frequently asked questions
What is the difference between BMR and TDEE?▾
BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic functions at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor, representing how many calories you actually burn in a day.
How accurate is the Mifflin-St Jeor equation?▾
Studies show it is accurate within ±10% for most people, making it one of the most reliable prediction equations available. Individual results may vary based on muscle mass, hormones, and other factors.