Calorie & TDEE Calculator
Estimate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor Equation. Calculate the calories required for maintenance, weight loss, or muscle gain based on your specific activity profile.
Biometrics
// daily_maintenance //
Calories per day to maintain weight
Basal Metabolic Rate
Base calories at rest
Weight_Loss_Mode
Calculated at a -500 calorie deficit
Weight_Gain_Mode
Calculated at a +300 calorie surplus
BMR vs. TDEE
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions at rest. Your Total Daily Energy Expenditure (TDEE)factors in your physical activity level. Understanding both is critical for effective nutritional planning and metabolic health.
Sustainable Goals
For healthy weight management, experts typically recommend a deficit or surplusof 300 to 500 calories per day. Rapid weight change can lead to muscle loss and nutrient deficiencies. Use this calculator to identify a consistent baseline for long-term success.
The Mifflin-St Jeor Formula
This tool uses the Mifflin-St Jeor equation, widely regarded as the most accurate method for estimating metabolic rates in healthy adults.