Calorie & TDEE Calculator

Estimate your resting and daily energy use as a general starting point.

Estimated daily energy use (TDEE)

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Resting energy (BMR)

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Activity factor

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Gentle deficit (~15% less)

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Gentle surplus (~10% more)

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A general estimate using the Mifflin-St Jeor equation — not medical or nutrition advice. Individual needs vary, and eating below your resting energy for long periods is not recommended. A doctor or registered dietitian can help you set safe, sustainable goals. If food, weight or eating feels distressing, please consider reaching out to a qualified professional for support.

What this estimates

Your body uses energy just to stay alive — breathing, circulation, keeping warm. That baseline is your Basal Metabolic Rate (BMR). Multiplying it by an activity factor estimates your Total Daily Energy Expenditure (TDEE): roughly what you use across a normal day.

BMR = 10 × kg + 6.25 × cm − 5 × age + s (s = +5 for men, −161 for women)

These figures are population averages from a well-known equation. Real energy needs depend on body composition, genetics, health and how active you really are, so the result is best treated as a rough starting point rather than a precise number to chase.

Worked example

A 30-year-old who is 175 cm and 70 kg has a resting energy (BMR) of about 1,650 kcal a day. At a moderate activity level (×1.55), estimated daily energy use is roughly 2,560 kcal. These are population averages, not a personal prescription.

Using the number wisely

Maintenance energy is a useful reference point for understanding roughly how much fuel a day involves — but it is one input among many, and wellbeing is about far more than a calorie figure. Sleep, strength, mood, energy and your relationship with food all matter, and none of them appear on this readout.

A few honest caveats

It's an estimate. Two people with the same stats can have meaningfully different needs.
Activity is the wobbliest input. Most people over-estimate it; if unsure, choose the lower level.
Slow beats drastic. Gentle, sustainable changes are easier to keep and kinder to your body than aggressive targets.

This is general information, not medical or nutrition advice. For anything tailored to you — especially if you have health conditions or a complicated history with food — a doctor or registered dietitian is the right place to turn.

Frequently asked questions

What is the difference between BMR and TDEE?

BMR is the energy your body uses at complete rest just to keep working. TDEE is BMR multiplied by an activity factor, estimating everything you burn in a typical day including movement and exercise.

How accurate is this estimate?

The Mifflin-St Jeor equation is a well-regarded estimate, but real needs vary with body composition, genetics, health and daily activity. Treat the number as a rough starting point, not a precise target.

Should I eat below my BMR to lose weight faster?

Eating below your resting needs for extended periods is generally not recommended and can backfire. Sustainable changes and support from a doctor or registered dietitian are a safer, more reliable approach.

Why does the formula ask for sex?

The Mifflin-St Jeor equation uses a different constant for the typical physiology of men and women. It is a population average and will not fit every individual perfectly.