Calorie Needs & TDEE Calculator

Estimate resting BMR and daily maintenance calories (TDEE) using the Mifflin-St Jeor equation, plus daily protein, carb, and fat targets.

Estimated Daily Maintenance Calories (TDEE)
2,587 kcal/day
Basal Metabolic Rate (BMR): 1,669 kcal/day (×1.55 activity factor)
Resting BMR (Mifflin-St Jeor) 1,669 kcal/day
Mild Deficit (−250 kcal) 2,337 kcal/day
Moderate Deficit (−500 kcal) 2,087 kcal/day
Lean Surplus (+300 kcal) 2,887 kcal/day
Inputs
Select the Mifflin-St Jeor equation constant.
years
Validated for adults aged 18–100.
kg
Current body weight in kilograms.
cm
Standing height in centimeters.
Multiplier applied to resting BMR to estimate total daily burn.
Results & Graph
Estimated Daily Maintenance Calories (TDEE)
2,587 kcal/day
Basal Metabolic Rate (BMR): 1,669 kcal/day (×1.55 activity factor)
Resting BMR (Mifflin-St Jeor)
1,669 kcal/day
Mild Deficit (−250 kcal)
2,337 kcal/day
~0.25 kg/week pace
Moderate Deficit (−500 kcal)
2,087 kcal/day
Floored at safe minimum
Lean Surplus (+300 kcal)
2,887 kcal/day

Daily Energy Targets & Macro Breakdown

Comparison of Resting BMR, Maintenance TDEE, Deficit, and Surplus
Graph 1 • Mifflin-St Jeor BMR & Activity Multiplier Ladder Compare resting BMR against all 5 physical activity levels
Basal Metabolic Rate (BMR: Resting Coma) 1669 kcal Sedentary Desk Job (1.20× BMR) 2003 kcal Light Exercise 1–3x/wk (1.375× BMR) 2295 kcal Moderate Training 3–5x/wk (1.55× BMR) 2587 kcal Heavy / Athlete Training (1.725×–1.90× BMR) 2879 kcal
Graph 2 • Balanced 40/30/30 Macronutrient Split (kcal & grams) Protein = 4 kcal/g, Carbs = 4 kcal/g, Fat = 9 kcal/g
DAILY TDEE 2587 kcal Carbohydrates 40% (259g) 1.0k (40.0%) Protein 30% (194g) 776 (30.0%) Dietary Fats 30% (86g) 776 (30.0%)
Graph 3 • 12-Week Projected Body Weight Trajectory (kg) 7,700 kcal net energy deficit ≈ 1.0 kg adipose tissue loss
0 kg 40.6 kg 81.2 kg Wk 0: 72 kg 72 Wk 0 Wk 2: 71.1 kg 71.1 Wk 2 Wk 4: 70.2 kg 70.2 Wk 4 Wk 6: 69.3 kg 69.3 Wk 6 Wk 8: 68.4 kg 68.4 Wk 8 Wk 10: 67.5 kg 67.5 Wk 10 Wk 12: 66.6 kg 66.6 Wk 12
Summary: Resting BMR is 1669 kcal/day and maintenance TDEE is 2587 kcal/day.
Summary: Your resting Basal Metabolic Rate (BMR) via the Mifflin-St Jeor equation is approximately 1,669 kcal/day. Multiplying by your activity factor (1.55) yields an estimated Total Daily Energy Expenditure (TDEE) of 2,587 kcal/day. A balanced 30/40/30 macronutrient split at maintenance provides 194g protein, 259g carbohydrates, and 86g dietary fat.
⚠️ Nutritional Estimation Note: Mifflin-St Jeor estimates population average resting expenditure for non-pregnant adults. Individual metabolic rates vary with body composition, thyroid function, and training volume.
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Estimated Daily Energy & Macronutrient Targets (30% P / 40% C / 30% F)

Goal ProfileDaily CaloriesProtein (g)Carbs (g)Fat (g)
Resting BMR (Coma/Complete Rest)1669 kcal125g167g56g
Moderate Deficit (Weight Loss)2087 kcal156g209g70g
Mild Deficit (−250 kcal)2337 kcal175g234g78g
Maintenance (TDEE)2587 kcal194g259g86g
Lean Muscle Surplus (+300 kcal)2887 kcal216g289g96g

Formula & Mathematical Methodology: Mifflin-St Jeor Resting Energy Expenditure (1990)

BMR = 10W + 6.25H − 5A + s(s = +5 male, −161 female)
TDEE = BMR × Activity Factor
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(y) + s (s = +5 male, −161 female); TDEE = BMR × Activity Factor
  • BMR: Basal Metabolic Rate (resting energy expenditure in kcal/day)
  • TDEE: Total Daily Energy Expenditure including physical activity and thermic effect of food
  • s: Sex-specific regression intercept (+5 for males, −161 for females)

Rounding: Calorie and gram targets are rounded to the nearest whole number.

Worked Example: 30-Year-Old Male, 72 kg, 175 cm, Moderately Active (×1.55)

Calculate BMR and maintenance TDEE for a 30-year-old male weighing 72 kg at 175 cm who exercises 3–5 days/week.

  1. Compute BMR = (10 × 72) + (6.25 × 175) − (5 × 30) + 5 = 720 + 1093.75 − 150 + 5 = 1,668.75 kcal/day.
  2. Compute TDEE = 1,668.75 × 1.55 = 2,586.56 ≈ 2,587 kcal/day.
  3. A 500 kcal/day moderate deficit target is 2,087 kcal/day.
Result: Resting BMR is 1,669 kcal/day and maintenance TDEE is 2,587 kcal/day.

Frequently Asked Questions

Why is the Mifflin-St Jeor equation preferred over the older Harris-Benedict formula?

Systematic reviews by the Academy of Nutrition and Dietetics found Mifflin-St Jeor (1990) predicts resting metabolic rate within 10% of measured indirect calorimetry more frequently than the 1919 Harris-Benedict equation.

Should I eat below my Basal Metabolic Rate (BMR)?

Sustained intake aggressively below BMR without medical supervision can accelerate lean muscle loss and micronutrient deficiencies. A moderate deficit of 250–500 kcal below TDEE is generally more sustainable.

Health & Fitness · Nutrition & Energy Expenditure

Calorie Needs & TDEE Calculator: inputs, method, and how to read the result

Estimate resting BMR and daily maintenance calories (TDEE) using the Mifflin-St Jeor equation, plus daily protein, carb, and fat targets.

Choose inputs for the case you are checking

The defaults are illustrative. Replace them with values for your case and keep the units shown beside each field.

  • Physiological Reference Equations: Select the Mifflin-St Jeor equation constant.
  • Age: Validated for adults aged 18–100.
  • Body Weight: Current body weight in kilograms.
  • Height: Standing height in centimeters.

What the calculation includes

With the default values shown, Estimated Daily Maintenance Calories (TDEE) is 2,587 kcal/day. The calculation follows Mifflin-St Jeor Resting Energy Expenditure (1990); the formula and variable definitions above show how the inputs combine.

One-input check: With the other defaults held constant, changing Physiological Reference Equations from Male Equation (+5 constant) to Female Equation (−161 constant) changes Estimated Daily Maintenance Calories (TDEE) from 2,587 kcal/day to 2,329 kcal/day. This is a comparison inside the calculator's stated model, not a prediction.

Where to use caution

  • Uses standard Atwater energy equivalents: 4 kcal/g for protein, 4 kcal/g for carbohydrates, and 9 kcal/g for dietary fat.
  • Does not account for unusually high lean muscle mass (where Katch-McArdle may be preferred if body fat % is known) or clinical metabolic conditions.

Scope: Global Clinical Nutrition Standard Check the assumptions and limitations against your situation before relying on the estimate.

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