Calorie Calculator
BMR and TDEE via Mifflin-St Jeor with cut/maintain/bulk targets.
Compute basal metabolic rate (BMR) and total daily energy expenditure (TDEE) using the Mifflin-St Jeor equation. Pick an activity level and see calorie targets for cutting, maintaining or bulking.
Common use cases
- Set a daily calorie target for fat loss or muscle gain
- Estimate energy needs for a sedentary office job vs active lifestyle
- Plan macronutrient splits using TDEE as the calorie base
- Re-estimate calories after losing or gaining weight
Frequently asked questions
Why Mifflin-St Jeor?▾
It's more accurate than the older Harris-Benedict for modern populations. Used by most clinicians and apps.
Activity multiplier definitions?▾
Sedentary = desk job; lightly active = light exercise 1-3 days; moderate = exercise 3-5 days; very = hard exercise 6-7 days; extra = physical job + daily training.
How fast will I lose weight at -500?▾
Roughly 1 lb (0.45 kg) per week. Larger deficits risk muscle loss; consult a clinician for medical weight loss.