🍌 Calorie Calculator
Calculate your TDEE and BMR using the Mifflin-St Jeor equation. Get personalized daily calorie targets for weight loss, maintenance, and weight gain.
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Suggested Macro Split (30/40/30)
TDEE & BMR Calorie Calculator
This calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate formula for estimating Basal Metabolic Rate (BMR). Your BMR is then multiplied by an activity factor to determine your Total Daily Energy Expenditure (TDEE) — the total calories you burn per day.
How to Use
- Select your gender, enter your age, weight, and height.
- Choose the activity level that best matches your lifestyle.
- Click Calculate TDEE to see your results.
Calorie Targets Explained
- Weight Loss: TDEE minus 500 calories (approx. 1 lb/week loss)
- Maintenance: TDEE — eat this to maintain current weight
- Weight Gain: TDEE plus 500 calories (approx. 1 lb/week gain)
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a day, including your basal metabolic rate (BMR), physical activity, and the thermic effect of food. Knowing your TDEE helps you set calorie targets for weight loss, maintenance, or gain.
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs at rest to maintain basic life-sustaining functions like breathing, circulation, and cell production. It accounts for roughly 60–75% of your total daily calorie burn.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered one of the most accurate BMR estimation formulas for the general population. Studies show it estimates within 10% of actual measured BMR for most healthy adults. It was developed in 1990 and is widely recommended by dietitians.
What do the activity levels mean?
Sedentary: Desk job, little to no exercise. Lightly Active: Light exercise 1–3 days per week. Moderately Active: Moderate exercise 3–5 days per week. Active: Hard exercise 6–7 days per week. Very Active: Very hard exercise, physical job, or training twice per day.
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