Calorie Calculator
Estimate your daily energy needs (TDEE) using the trusted Mifflin-St Jeor formula.
Inputs
Result
Maintenance (TDEE)
2,556 kcal
BMR 1,649 kcal
Visual breakdown
Cut (−500)
2,056 kcal
≈ 0.5 kg/wk loss
Maintain
2,556 kcal
Bulk (+300)
2,856 kcal
Lean gain
BMR
1,649 kcal
At rest
Formula
Mifflin-St Jeor: BMR = 10·kg + 6.25·cm − 5·age + (5 if male, −161 if female). TDEE = BMR × activity factor.
Example
30 yr male, 175 cm, 70 kg, moderate → BMR ≈ 1,649; TDEE ≈ 2,556 kcal.
Frequently asked
Which formula does this use?
Mifflin-St Jeor — the most widely cited modern formula. It's an estimate, not a measurement.
Is a 500 kcal deficit safe?
For many adults a 500 kcal/day deficit yields ~0.5 kg/week, generally considered sustainable. Bigger deficits aren't recommended without supervision.
Why does activity factor matter so much?
It captures everything outside of sleep — desk work to manual labour. Pick the level that reflects your full week, not your best day.
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Estimates only. Not medical or nutrition advice — consult a professional for personalized guidance.