Calculate your daily calorie needs using the Mifflin-St Jeor formula. Find your BMR and TDEE for weight loss, maintenance, or muscle gain.
Maintenance calories
| BMR (at rest) | 1760 calories |
| TDEE (with activity) | 2728 calories |
| Daily Target | 2728 calories |
| Protein (~30%) | 205g/day |
| Carbohydrates (~40%) | 273g/day |
| Fat (~30%) | 91g/day |
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Men BMR = 10×kg + 6.25×cm − 5×age + 5
Women BMR = 10×kg + 6.25×cm − 5×age − 161
TDEE = BMR × Activity Factor
Most adults need 1,600–3,000 calories per day depending on age, sex, height, weight, and activity level. Use TDEE (Total Daily Energy Expenditure) to find your personal number.
The most accurate BMR formula: Men: 10×weight(kg) + 6.25×height(cm) - 5×age + 5. Women: 10×weight(kg) + 6.25×height(cm) - 5×age - 161.
A 500 calorie/day deficit loses ~1 lb/week. A 1000 calorie/day deficit loses ~2 lbs/week. Never go below 1,200 calories/day (women) or 1,500 (men) without medical supervision.
Total Daily Energy Expenditure — the total calories you burn per day including exercise. TDEE = BMR × activity multiplier.
Sedentary (desk job): 1.2. Light exercise 1–3x/week: 1.375. Moderate 3–5x/week: 1.55. Heavy 6–7x/week: 1.725. Athlete/physical job: 1.9.
Calculations are for educational purposes only. Consult a qualified financial advisor for personalized advice.