MIFFLIN-ST JEOR · UPDATES LIVE

TDEE calculator

Your total daily energy expenditure — resting burn scaled by how active you are — plus a target for your goal. Change any input and the numbers recalculate instantly.

YOUR DETAILS

Sex

Age

Height (cm)

Weight (kg)

Activity level

Sedentary — Desk job, little or no exerciseLightly active — Exercise 1–3 days a week, or a lot of walkingModerately active — Exercise 3–5 days a weekVery active — Hard exercise 6–7 days a weekExtremely active — Physical job plus daily training

Goal

Lose weightAbout 0.5 kg (1 lb) per weekMaintainStay at your current weightGain weightA lean surplus for building muscle

BMR — RESTING BURN

1452 kcal/day

What your body burns doing nothing at all — breathing, circulation, staying warm.

MAINTENANCE — TDEE

1997 kcal/day

BMR scaled by your activity level — eat this and your weight stays roughly put.

YOUR DAILY TARGET

1497 kcal/day

Maintenance minus 500 kcal — roughly 0.5 kg (1 lb) of fat loss per week.

Track against this goal

ABOUT THIS NUMBER

This is an estimate from the Mifflin-St Jeor equation, not a measurement — validation studies put it within about 10% of measured metabolic rate for most people. It cannot see your body composition, so treat it as a starting point to test against your own logged data. How we count.

Built by Benyamin Mannan, developer of calorie.one. I am not a dietitian or a doctor, and this calculator is not medical or treatment advice. If you are pregnant, under 18, or managing a medical condition, talk to a doctor or a registered dietitian before acting on a calorie target.

How the math works

The Mifflin-St Jeor equation, published in 1990, estimates your basal metabolic rate from four things: weight, height, age and sex. For a 30-year-old woman at 170 cm and 70 kg it works out to 10×70 + 6.25×170 − 5×30 − 161 = 1,412 kcal. Multiplying by an activity factor between 1.2 and 1.9 turns that resting number into your total daily burn.

It's an estimate, not a measurement — validation studies put it within about 10% of measured metabolic rate for most people. It also can't see body composition: two people at the same weight burn differently if one carries more muscle.

So treat the number as a starting point. Track honestly for two or three weeks, watch what the scale does, and adjust in steps of 100–200 kcal. Your own logged data beats any formula.

Now hold yourself to it

Calorie.one logs your meals against this target — AI reads the plate, the USDA database supplies the numbers, and you can check every line.

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