Input Parameters
Calculation Results
Awaiting Inputs
Please input your age, height, weight, activity multiplier, and goal parameters to compute BMR, TDEE, and daily caloric targets.
Estimate your daily energy needs (BMR & TDEE) and establish a calorie target to support fat loss, weight maintenance, or muscle gain.
Awaiting Inputs
Please input your age, height, weight, activity multiplier, and goal parameters to compute BMR, TDEE, and daily caloric targets.
Your inputs are processed on this device. We do not store or transmit your health data.
This tool is for general educational use only and is not medical advice, diagnosis, or treatment. Talk to a qualified healthcare professional for personal medical guidance.
Mifflin-St Jeor Equations:
To calculate TDEE, the BMR is multiplied by the physical activity multiplier:
BMR (Basal Metabolic Rate) represents the baseline number of calories your body burns to support vital survival mechanisms (like breathing, blood circulation, and cell regeneration) while completely at rest. TDEE (Total Daily Energy Expenditure) is an estimate of how many calories you burn in a 24-hour window when accounting for basic metabolic needs plus physical movements, exercise, and digestive thermal processes.
The Mifflin-St Jeor equation requires biological sex parameters because males generally carry a higher percentage of calorie-intensive muscle mass than females of the same height and weight. However, we respect your choices. By choosing 'Prefer not to say', the calculator does not restrict you. It computes both male and female variables and returns an estimated range containing both, allowing you to estimate your target within that window.
Losing 1 kg of body fat corresponds to a deficit of approximately 7,700 kcal. Dividing this over 7 days, a deficit of 1,100 kcal/day is required to lose 1 kg per week. Similarly, gaining weight requires a surplus. Our calculator applies these ratios directly (e.g. -0.5 kg/week subtracts 550 kcal/day from your TDEE).