Find your Total Daily Energy Expenditure (TDEE) — the calories you burn per day — using the Mifflin-St Jeor formula, widely regarded as one of the most accurate methods available.
We first calculate your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — using the Mifflin-St Jeor equation. We then multiply by an activity factor to get your TDEE. The "lose weight" figure uses a moderate 500-calorie deficit (roughly 1 lb/0.45 kg per week), and "gain weight" uses a moderate 400-calorie surplus — both chosen to support gradual, sustainable change rather than rapid, harder-to-maintain results.
Want to turn these calories into specific protein, carb, and fat targets? Try the macro calculator next.
Not medical advice. This calculator provides a general estimate for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider or registered dietitian before starting any weight loss or weight gain program.