This calculator estimates basal metabolic rate (BMR) and total daily energy expenditure (TDEE). It applies the Mifflin–St Jeor equation to sex, age, weight, and height, then multiplies BMR by a selected activity factor.
The maintenance estimate can serve as a starting point for meal planning. Actual energy needs should be refined with several weeks of body-weight and intake trends because activity factors are broad categories.
Choose the sex-specific Mifflin–St Jeor constant.
Use age in completed years.
Enter kilograms and centimeters.
Select the description that best reflects routine movement and exercise.
BMR estimates resting needs; maintenance includes the activity multiplier.
Compare the estimate with actual intake and weight change over several weeks.
Male BMR = 10W + 6.25H − 5A + 5
Female BMR = 10W + 6.25H − 5A − 161
TDEE = BMR × activity factor
W is kilograms, H is centimeters, and A is age in years.
The main result estimates daily calories that would maintain weight under the selected activity assumption.
Metabolic adaptation, body composition, nonexercise movement, and logging error can cause actual maintenance intake to differ.
Given: Male, age 35, 75 kg, 175 cm, moderately active factor 1.55.
Calculation: BMR = 10×75 + 6.25×175 − 5×35 + 5 = 1,673.75 kcal/day. TDEE = 1,673.75 × 1.55 = 2,594.3 kcal/day.
Result: About 2,594 maintenance calories per day.
BMR estimates energy used at rest. Maintenance calories add an activity factor to approximate total daily expenditure.
Choose the category that best reflects both exercise and normal daily movement. When uncertain, start conservatively and adjust from measured trends.
The maintenance estimate can be a starting reference, but an appropriate calorie target depends on goals, rate of change, health, and adherence.
Activity categories are broad, and individuals differ in body composition, movement, metabolism, and food tracking accuracy.
Recalculate after meaningful changes in weight, activity, or age, but use trend data rather than reacting to small daily fluctuations.