Calculate your Basal Metabolic Rate and Total Daily Energy Expenditure with the Mifflin-St Jeor equation, plus daily calorie targets for losing, maintaining or gaining weight.
--
BMR
Basal Metabolic Rate — energy used at complete rest
--
TDEE
Total Daily Energy Expenditure — maintenance calories
Daily calorie targets
Loss (−0.5 kg/week)
--
Mild loss (−0.25 kg/week)
--
Maintain weight
--
Mild gain (+0.25 kg/week)
--
Gain (+0.5 kg/week)
--
Targets = TDEE ± a calorie adjustment. About 7700 kcal ≈ 1 kg of body fat. Pair with a balanced, nutrient-rich diet.
Choose your sex, enter age (years), height (cm) and weight (kg), pick an activity level and click Calculate. BMR uses Mifflin-St Jeor: men = 10×weight + 6.25×height − 5×age + 5; women = 10×weight + 6.25×height − 5×age − 161. TDEE = BMR × activity factor (1.2 / 1.375 / 1.55 / 1.725 / 1.9). The calorie targets show how much to eat to lose, maintain or gain weight.