Calorie / BMR / TDEE Calculator (Mifflin-St Jeor)
Everyday
Enter age, sex, height, and weight to compute **BMR** (calories burned at rest), then pick an activity level to get **TDEE** (total daily expenditure). Choose a goal — cut (−500 kcal), maintain (0), or bulk (+300 kcal) — for a daily calorie target. Uses the Mifflin-St Jeor equation, the modern standard since 1990, more accurate than Harris-Benedict for most adults. Metric and imperial input both supported.
BMR (at rest)
1,649
kcal/day
TDEE (with activity)
2,267
kcal/day
Target
2,267
kcal/day
BMR = baseline calories for breathing/circulating/organs
TDEE = BMR × activity multiplier
Mifflin-St Jeor: 10·weight(kg) + 6.25·height(cm) − 5·age + (5 if male, −161 if female)
How to use
- Choose units (metric/imperial), sex, and enter age/height/weight.
- Pick activity level honestly — most office workers are 'light', not 'moderate'.
- Pick a goal (cut/maintain/bulk) and use the target as a guideline. Adjust by ~200 kcal/week based on real progress.
Frequently asked questions
- BMR vs TDEE?
- BMR is how many calories your body burns if you stayed in bed all day (heart, brain, organs). TDEE multiplies BMR by an activity factor to estimate real daily burn including movement and digestion.
- Which activity level should I pick?
- Most people overestimate. 'Sedentary' = desk job, no formal exercise. 'Light' = desk job + 1–3 light workouts/wk. 'Moderate' = 3–5 medium workouts. 'Active' = 6–7 hard workouts. 'Athlete' = 2-a-days.
- Is −500 kcal/day actually 1 lb/week loss?
- Approximately — 3500 kcal ≈ 1 lb fat. But the body compensates as you lose weight; expect a slowdown. Reassess every 2–4 weeks.
- Why Mifflin-St Jeor and not Harris-Benedict?
- Harris-Benedict was derived in 1919 from a small sample. Mifflin-St Jeor (1990) was derived from a larger, more diverse sample and is more accurate within ±10% for most adults.
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