How it works
Enter your sex, age, height, weight and activity level. The calculator uses the Mifflin-St Jeor equation for basal metabolic rate and multiplies it by an activity factor for daily calories (TDEE).
Men: 10 × kg + 6.25 × cm − 5 × age + 5 · Women: same − 161
Activity levels
- Little/no exercise × 1.2 — desk work, no workouts
- Light × 1.375 — light exercise 1–3 days a week
- Moderate × 1.55 — moderate exercise 3–5 days a week
- Active × 1.725 — hard exercise 6–7 days a week
- Very active × 1.9 — physical job plus training
These are rough averages. Athletes, pregnancy and illness change the numbers.
Tips
- TDEE is a maintenance estimate: eat less to lose, more to gain — moderately.
- Muscle burns more than fat, so two people with the same weight can differ.
- For a real diet or medical plan, talk to a professional.
Standards and sources
- Mifflin-St Jeor equation (Mifflin et al., American Journal of Clinical Nutrition, 1990) — for adults
- Activity factors follow the standard Harris-Benedict activity scale
Last reviewed October 7, 2026
Frequently asked questions
What is BMR?
Basal metabolic rate: the calories your body burns at complete rest. For example, a 30-year-old man, 170 cm and 65 kg, is about 1,568 kcal/day.
What is TDEE?
Total daily energy expenditure: BMR multiplied by an activity factor (1.2 sedentary to 1.9 very active). It's a maintenance estimate, not a diet plan.
Can I use it to lose weight?
A moderate deficit below TDEE is the usual approach, but this tool can't account for health conditions. Talk to a professional for a real plan.
Why is the women's value lower?
The Mifflin-St Jeor equation subtracts 161 for women and adds 5 for men at the same stats, reflecting average body composition differences.