Total Daily Energy Expenditure using the Mifflin-St Jeor BMR equation and an activity multiplier. Shows maintenance calories plus common weight-loss and gain targets. About this calculation ↓
This calculator estimates Total Daily Energy Expenditure (TDEE) in two steps. First, it computes Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — using the Mifflin-St Jeor equation (1990), which is widely regarded as the most accurate predictive BMR equation for the general adult population. Then it multiplies BMR by an activity factor (1.2–1.9) to account for daily movement and exercise.
BMR (kcal/day) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + s, where s is +5 for men and −161 for women. Imperial inputs are converted to metric internally.
The five activity levels (1.2, 1.375, 1.55, 1.725, 1.9) are the Harris-Benedict multipliers, widely used alongside Mifflin-St Jeor BMR. They are estimates — individual activity varies. If in doubt, pick one level lower than you think.
The cut and bulk rows use the Wishnofsky approximation that 1 lb (0.45 kg) of fat equals 3,500 kcal. A 500 kcal/day deficit therefore corresponds to roughly 0.5 kg (1 lb) per week. This is a simplification: real-world loss slows as the body adapts metabolically to lower intake. The BMI calculator's weight-loss path breaks down the same deficit into diet-only, walking-only, or combined approaches.
Medical disclaimer. This calculator is for general educational use and is not medical advice, diagnosis, or treatment. Calorie targets shown here are estimates based on population averages and do not account for medical conditions, medications, pregnancy, history of disordered eating, or individual metabolic differences. Consult a qualified healthcare professional before starting any weight-loss program, changing your diet, or beginning a new exercise regimen — especially if you are under 18, pregnant or breastfeeding, have a chronic condition, or have a history of eating disorders.