Calorie & TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) and daily calorie needs based on your age, weight, height, and activity level.

This calculator runs the Mifflin-St Jeor equation in two stages. First it estimates Basal Metabolic Rate: ten times your weight in kilograms, plus 6.25 times your height in centimeters, minus five times your age, with a sex constant of +5 for men or −161 for women. Height edges out weight as the strongest of those three personal inputs at the calculator's defaults — not because its per-unit coefficient is larger (6.25 per centimeter is actually smaller than weight's 10 per kilogram) or its input range is wider, but because a 10 percent swing is measured in absolute units of the current value: 10 percent of the 178 cm default height (about 17.8 cm) moves BMR more than 10 percent of the 77 kg default weight (about 7.7 kg), since height's larger default more than offsets its smaller coefficient. At a lighter weight or shorter height the ranking could flip. The sex switch shifts the whole result by a fixed 166 calories. Activity Level then multiplies that BMR by a fixed factor from 1.2 (sedentary) to 1.9 (extra active) — and this is the dominant input for the final number, since jumping from sedentary to extra active nearly doubles the multiplier while no realistic weight or height change comes close. The four goal outputs are simple arithmetic on TDEE: minus or plus 250 calories for half-a-pound-per-week change, minus or plus 500 for a full pound, following the rough 500-calorie-per-day-per-pound convention. Activity affects only the final TDEE — it does not change the BMR figure, which is your zero-exercise baseline. Mifflin-St Jeor is a population regression: it ignores body composition (a muscular 90 kg and an untrained 90 kg score identically) and the activity multipliers are coarse bins, so treat the result as a starting point to calibrate against real weight trends.