Calorie Calculator
Estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, based on your weight, height, age, sex, and activity level.
- Free to use
- No registration required
- Works on all devices
- Last updated
- 12-09-2026
Your result
2,507 kcal/day
Daily calorie needs (TDEE)
AI explanation
Formula
Men: BMR = 10×weight + 6.25×height − 5×age + 5. Women: BMR = 10×weight + 6.25×height − 5×age − 161. TDEE = BMR × activity multiplierWorked example
Male, 75kg, 175cm, age 30, moderately active
| Field | Value |
|---|---|
| Weight | 75 |
| Height | 175 |
| Age | 30 |
| Sex | male |
| Activity level | moderate |
| Basal Metabolic Rate (BMR) | 1699 |
| Daily calorie needs (TDEE) | 2633 |
Assumptions
- Uses the Mifflin-St Jeor equation, widely regarded as more accurate than the older Harris-Benedict equation for most adults.
- Activity multipliers are standard estimates (1.2 to 1.9) and may not precisely reflect your actual energy expenditure.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest just to maintain basic functions. TDEE adds your activity level on top of BMR to estimate total daily calorie needs.
Should I eat exactly my TDEE every day?
Eating at TDEE is intended to maintain your current weight. Eating below TDEE typically results in weight loss and above TDEE in weight gain, but individual results vary — consult a nutritionist for a personalized plan.
Why do men and women have different BMR formulas?
The Mifflin-St Jeor equation includes a sex-specific constant because men generally have more lean muscle mass relative to body weight, which increases resting energy expenditure.
What are maintenance calories?
The number of calories you need to eat each day to keep your current weight stable, given your activity level.
How do I lose or gain weight from my maintenance calories?
Eat below maintenance for weight loss or above it for weight gain — see the Calorie Deficit and Calorie Surplus Calculators for a target based on a specific weekly rate of change.
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Related articles
Sources
- A new predictive equation for resting energy expenditure in healthy individuals (Mifflin-St Jeor) — American Journal of Clinical Nutrition. Effective 01-02-1990, checked 12-09-2026.
This calculator provides a general estimate only and does not constitute personalized medical, nutritional, or fitness advice. Consult a qualified healthcare professional or registered dietitian before making significant changes to your diet.
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