Nutritional Science

Daily Calorie & TDEE Calculator

Estimate your energy requirements using the industry-standard Mifflin-St Jeor formula.

Daily Caloric Targets

Maintenance (TDEE)

0 kcal

Fat Loss Goal

-500 kcal

-500 kcal deficit

Metabolic Input

Age (Years)

yrs

Current Weight

Stature (Height)

Physical Activity Level

Note: Caloric needs vary based on muscle mass and genetics. Use this as a baseline and adjust based on your progress.

Understanding Your Daily Energy Needs

To lose weight, gain muscle, or maintain your current physique, you must first understand your Total Daily Energy Expenditure (TDEE). Our online calorie calculator uses the clinical Mifflin-St Jeor equation, widely regarded as the most accurate predictor of metabolic rate in healthy adults.

Key Metabolic Indicators

Basal Metabolic Rate (BMR): The number of calories your body burns at rest to maintain vital functions like breathing and heart rate.
$$BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) + s$$(s = +5 for men, -161 for women)
Activity Multiplier: Your TDEE is calculated by multiplying your BMR by an activity factor (from 1.2 to 1.9) based on your lifestyle intensity.