About This Calculator

This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate formula for estimating Basal Metabolic Rate (BMR) in most people.

Key terms

BMR: The calories your body needs at complete rest — just to keep organs functioning.
TDEE: Total Daily Energy Expenditure — BMR × activity multiplier. This is how many calories you actually burn per day.

Using TDEE for goals

Maintain weight: Eat at TDEE
Lose ~1 lb/week: Eat at TDEE − 500 calories
Gain ~1 lb/week: Eat at TDEE + 500 calories