The formula this calculator uses
Calorie Calculator
BMR (Mifflin-St Jeor)
Men: 10×kg + 6.25×cm − 5×age + 5
Women: 10×kg + 6.25×cm − 5×age − 161
TDEE = BMR × activity multiplier
Example: 30y male, 175 cm, 70 kg, moderately active → BMR ≈ 1,670, TDEE ≈ 2,590 kcal
Why calorie estimates matter
Knowing your maintenance calories (TDEE) lets you set a realistic deficit for fat loss or a surplus for muscle gain. The Mifflin-St Jeor equation is one of the most accurate prediction formulas for healthy adults.
Activity multipliers explained
Sedentary (1.2) means desk job + little exercise. Moderate (1.55) is typical for someone who trains 3–5 days per week. Very active (1.725+) applies to people who train hard most days or have physically demanding jobs.
How to use this calculator
- Enter the required values in the fields above.
- Results update automatically as you type.
- Adjust any input to explore different scenarios.
Frequently asked questions
What is BMR?
Basal Metabolic Rate is the calories your body burns at complete rest to keep vital functions running.
What is TDEE?
Total Daily Energy Expenditure is BMR multiplied by an activity factor that accounts for exercise and daily movement.
How do I choose the activity multiplier?
1.2 = sedentary, 1.375 = light, 1.55 = moderate, 1.725 = very active, 1.9 = extra active.
Is a 500-calorie deficit safe?
A moderate deficit of 300–500 kcal/day is generally sustainable for most people and produces steady fat loss.