Enter sex, age, height, and weight to get BMR, maintenance TDEE, and a goal-adjusted daily calorie target. Built for practical nutrition planning — not medical advice.
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A calorie calculator estimates your Total Daily Energy Expenditure (TDEE) — the calories your body burns each day — using the Mifflin-St Jeor formula plus an activity multiplier.
Estimates use the Mifflin-St Jeor equation (clinically validated). Results are for planning only — consult a registered dietitian or physician before making medical dietary changes.
Your body burns calories at rest (Basal Metabolic Rate, BMR) for basic functions like breathing and circulation, and additional calories through physical activity. Total Daily Energy Expenditure (TDEE) combines BMR with an activity factor to estimate total daily calorie burn.
The Mifflin-St Jeor equation is the most clinically validated formula for estimating BMR: for men, BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5; for women, the constant is −161. TDEE = BMR × activity multiplier (1.2 for sedentary, 1.55 for moderate, 1.9 for very active).
Common real-world scenarios where this tool saves time.
Find maintenance TDEE, then apply a −250 or −500 kcal/day preset to set a sustainable deficit with automatic safety floors at 1,200 kcal (women) or 1,500 kcal (men).
Use the Maintain preset to eat at TDEE while you transition off a cut — recalculate every 10 lb of weight change because BMR shifts with body mass.
Add +300 or +500 kcal above TDEE for a controlled surplus that supports resistance training without excessive fat gain.
Enter height in ft/in or cm and weight in lb or kg — the calculator converts internally and keeps your inputs in a shareable URL.
After you have a calorie target, use Split into macros to open the Macro Calculator with your TDEE and goal calories pre-filled.
Input
Female, 32, 165 cm, 72 kg, moderately active, −500 kcal goalOutput
BMR ≈ 1,444 kcal · TDEE ≈ 2,238 kcal · Target ≈ 1,738 kcal/dayBMR = 10×72 + 6.25×165 − 5×32 − 161 = 1,444. TDEE = 1,444 × 1.55 = 2,238. Target = 2,238 − 500 = 1,738 kcal (above the 1,200 kcal floor).
Input
Male, 45, 5 ft 10 in, 185 lb, sedentary, maintainOutput
BMR ≈ 1,814 kcal · TDEE ≈ 2,177 kcal · Target = 2,177 kcal/dayConverted to ~178 cm and ~84 kg. BMR = 10×84 + 6.25×178 − 5×45 + 5 = 1,814. TDEE = 1,814 × 1.2 = 2,177 kcal at maintenance.
The formula choice affects your calorie estimate by 50–150 kcal/day for most adults.
| Formula | Best For | Accuracy vs Measured RMR |
|---|---|---|
| Mifflin-St Jeor (this tool) | Most non-athlete adults | ±10% for 82% of people |
| Harris-Benedict (revised) | Older data; slightly high | ±12–15% |
| Katch-McArdle | Lean athletes with body fat % | ±8% when body fat is accurate |
| Cunningham | Athletes, body-builders | ±5% when lean mass is measured |
Mifflin-St Jeor is preferred by the American Dietetic Association for its clinical accuracy across general populations.
Choosing the right multiplier is often the biggest source of error in TDEE estimates.
| Level | Multiplier | Who It Fits |
|---|---|---|
| Sedentary | ×1.2 | Office work, less than 1 workout/week |
| Lightly active | ×1.375 | 1–3 light workout days per week |
| Moderately active | ×1.55 | 3–5 moderate workout days per week |
| Very active | ×1.725 | Hard training 6–7 days/week |
| Extra active | ×1.9 | Physical labor job + daily intense training |
Basal metabolic rate is estimated with the Mifflin-St Jeor equation, then multiplied by a standard physical-activity factor to produce TDEE. Goal presets apply fixed calorie adjustments with sex-specific safety floors.
Formula
Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5
Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161
TDEE = BMR × activity multiplier (1.2–1.9)
Target = TDEE + goal adjustment (−500 to +500 kcal), floored at 1,200 (female) or 1,500 (male) kcalLikely cause: Activity level is the most common error — many people pick Moderately active when they are Sedentary, inflating TDEE by 300–500 kcal.
Fix: Drop one activity tier and reassess after 2–3 weeks of tracked weight change. Athletes with high lean mass may need a tier higher or a body-fat–based formula.
Likely cause: Different BMR formulas (Harris-Benedict vs Mifflin-St Jeor) or different deficit math (percentage vs fixed kcal).
Fix: Compare BMR and TDEE separately before the goal adjustment. This tool uses Mifflin-St Jeor with fixed ±250/500 kcal presets.
Likely cause: The raw deficit would drop intake below 1,200 kcal (women) or 1,500 kcal (men).
Fix: Treat the shown floor as a minimum planning value and consider a smaller deficit, more activity, or clinician guidance — do not eat far below BMR long term without supervision.
These four values power the Mifflin-St Jeor BMR formula. Use metric (kg, cm) or imperial (lbs, ft/in) — the calculator converts automatically.
Choose the multiplier that best matches your weekly exercise habits: Sedentary (desk job, no exercise) = ×1.2; Lightly active (1–3 days/week) = ×1.375; Moderately active (3–5 days) = ×1.55; Very active (6–7 days) = ×1.725; Extra active (physical job + training) = ×1.9.
Maintenance = eat at your TDEE. Weight loss = eat 250–500 calories below TDEE. Weight gain = eat 250–500 calories above TDEE. A 500 cal/day deficit produces ~1 lb/week of fat loss.
The result shows your BMR, your TDEE, and the adjusted target for your goal. Use the macro calculator link to split calories into protein, carbs, and fat.
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The Mifflin-St Jeor equation, which is widely considered the most accurate BMR formula for most adults. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: same formula minus 161. TDEE = BMR × activity multiplier.
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — the minimum energy needed to keep organs functioning. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through all physical activity. You need to eat at your TDEE to maintain your current weight.
The Mifflin-St Jeor equation estimates TDEE within ±10% for most adults. Accuracy decreases for athletes with very high muscle mass (formula underestimates) and individuals with medical conditions affecting metabolism. Treat results as a starting point and adjust based on real-world weight changes over 2–4 weeks.
After computing your TDEE, choose the weight-loss goal: a 500-calorie daily deficit targets about 1 lb (0.45 kg) per week; a 250-calorie deficit targets about 0.5 lb/week. The tool warns against dropping below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
A surplus of 250–500 calories above TDEE combined with resistance training supports lean muscle gain. Beginners can gain muscle even at maintenance. Larger surpluses mostly add fat, not muscle, unless you are a beginner or returning to training after a long break.
Most people underestimate their sedentary time and overestimate their active time. Honest starting points: Sedentary (1.2) if you sit most of the day with minimal exercise; Lightly active (1.375) for 1–3 workout days per week; Moderately active (1.55) for 4–5 workout days; Very active (1.725) for hard training 6–7 days; Extra active (1.9) for physical labor jobs plus daily training.
Different tools use different BMR formulas. The Mifflin-St Jeor (used here) tends to give lower, more accurate estimates for sedentary adults than the older Harris-Benedict equation. The Katch-McArdle formula (requires body fat %) is more accurate for lean athletes. All are estimates — real-world results depend on metabolic variation, food tracking accuracy, and activity consistency.
At a 500-calorie deficit: 10 lbs ÷ 1 lb/week = 10 weeks. At a 250-calorie deficit: 20 weeks. Rate slows as you lose weight because your BMR drops — recalculate your TDEE every 10 lbs lost.
If you select 'Sedentary' and entered your exercise separately, yes — eat back those calories. If your activity level already reflects your workouts (e.g. Moderately Active), do not add them back. The most common mistake is double-counting exercise.
The Mifflin-St Jeor formula is validated for adults 18–65. Children and teenagers have different caloric needs that account for growth. Use a pediatric-specific tool or consult a dietitian for those under 18.
Yes. The Mifflin-St Jeor formula uses only weight, height, age, and sex — it cannot distinguish muscle from fat. Muscular athletes will see an underestimate because muscle burns more calories than fat at rest. For lean body mass-based estimation, use the Katch-McArdle formula with a body fat percentage input.
A 500-calorie daily deficit from your TDEE theoretically produces 1 lb (0.45 kg) of fat loss per week (since 1 lb of fat ≈ 3,500 calories). In practice, weight loss is slightly slower due to water retention changes, metabolic adaptation, and mixed tissue loss. A 250-calorie deficit is gentler and more sustainable long-term.
Start here for your daily calorie number: BMR, maintenance TDEE, and a deficit or surplus preset. Open the Macro Calculator when you are ready to split that calorie target into protein, carbs, and fat grams. Use Split into macros on your results to pass your numbers forward.
Height, weight, age, and activity selections are calculated in your browser—TDEE inputs are not uploaded to EverydayTools servers.
Population formulas typically estimate TDEE within ±10% for most adults; muscular athletes and medical conditions may need clinician-guided targets.
General nutrition planning estimate only—not medical advice. Consult a physician or registered dietitian before changing calorie intake for health conditions.
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Reviewed by EverydayTools Editorial Team on 2026-07-08.
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