Daily Calorie Needs (TDEE) Calculator
Estimate BMR with Mifflin–St Jeor, then give daily calorie advice by goal.
Input Data
Results
At a glance:Estimate BMR with Mifflin–St Jeor, then give daily calorie advice by goal.
Formula
BMR = Mifflin–St Jeor.
Maintenance = BMR × activity factor.
Target = Maintenance × goal%.
How to Use
- Enter gender, age, height, weight, and activity level.
- The calculator returns maintenance and three goal-based intake targets.
FAQ
How is this different from TDEE?
The algorithm is the same (TDEE is the maintenance calories); this tool emphasizes goal-based planning with preset tiers, while a TDEE tool focuses on a single estimate.
15% or 20% deficit?
15% is about 0.25 kg/week — steady and sustainable; 20% is faster but hungrier and risks more muscle loss. Start at 15%.
Weight plateau?
After losing weight BMR drops (lighter body, metabolic adaptation), so re-estimate or add exercise to raise TDEE.
Should exercise be counted in?
The activity factor already covers general activity. For extra high-intensity training, pick a higher factor or add exercise burn separately.
Do I need to eat a lot to gain muscle?
+15% with enough protein (see Protein Intake Calculator) and resistance training builds muscle rather than fat.
How accurate is it?
Estimate ±10–15% as a starting point; adjust ±100–200 kcal per week based on actual weight change.
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References
Content review: Calculatorism Science Team. Results are for reference only; please refer to the relevant authorities for the official figures.