Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Find your maintenance calories and weight loss/gain targets.
TDEE: 2,728 cal/day
| BMR (at complete rest) | 1,760 cal |
| TDEE (with activity) | 2,728 cal |
| Lose weight fast (−500) | 2,228 cal |
| Lose weight (−250) | 2,478 cal |
| Maintain weight | 2,728 cal |
| Gain muscle (+250) | 2,978 cal |
| Bulk (+500) | 3,228 cal |
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Mifflin-St Jeor (men): 10W + 6.25H − 5A + 5
Mifflin-St Jeor (women): 10W + 6.25H − 5A − 161
W=weight(kg), H=height(cm), A=age
Calories your body burns at complete rest for basic functions. Accounts for 60–75% of total daily calorie burn.
BMR = calories at rest. TDEE = BMR × activity factor = total daily calories burned.
Mifflin-St Jeor (1990) is most accurate for most people (±10%). Harris-Benedict is also widely used.
Build muscle through resistance training. Each pound of muscle burns 6 cal/day at rest vs. 2 for fat.
Yes, ~1–2% per decade after 20 due to muscle loss. Resistance training offsets this.
Calculations are for educational purposes only. Consult a qualified financial advisor for personalized advice.