Calorie Calculator
Estimate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation — the most accurate formula for most people. Get specific targets for weight loss, maintenance, and weight gain.
Daily Calories to Maintain Weight
2,389 cal
What this calculator does
Estimate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation — the most accurate formula for most people. Get specific targets for weight loss, maintenance, and weight gain.
How the calculation works
We use the Mifflin-St Jeor equation: For men: BMR = 10W + 6.25H - 5A + 5. For women: BMR = 10W + 6.25H - 5A - 161. (W = weight in kg, H = height in cm, A = age in years). TDEE = BMR × Activity Multiplier. A 500 calorie/day deficit creates roughly 1 lb/week of weight loss.
Examples
30-year-old male, 170 lbs, 5'10", lightly active
A common scenario for a moderately active adult male.
28-year-old female, 135 lbs, 5'5", moderately active
An active adult female looking to understand her calorie needs.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including your Basal Metabolic Rate plus all activity. It's the key number for weight management.
How many calories do I need to lose weight?
A deficit of 500 calories/day leads to about 1 lb of fat loss per week, which is a sustainable rate. Extreme deficits can cause muscle loss and nutrient deficiencies.
How accurate is the Mifflin-St Jeor equation?
Studies show Mifflin-St Jeor is accurate to within 10% for most people. Actual needs vary based on genetics, muscle mass, and metabolic health. Treat the result as a starting point and adjust based on real-world results.