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Calorie & TDEE Calculator
Find your maintenance calories with the Mifflin-St Jeor equation — the most accurate predictive formula for the general population.
Gender
Method
BMR uses Mifflin-St Jeor (1990), which outperforms older Harris-Benedict in validation studies. TDEE applies a standard activity multiplier (1.2-1.9). Calorie targets assume 7700 kcal ≈ 1 kg fat — a simplification, but a useful starting point.
Estimates only
Individual variation is real. Track for 2-3 weeks, weigh yourself daily and average weekly. Adjust by 100-200 kcal if your weight isn't trending where you want.