Calorie calculator (TDEE)
Estimate your daily calorie target — to maintain, lose or gain weight — using the Mifflin–St Jeor formula and your activity level. A free, evidence-based starting point, not medical advice.
TDEE = BMR (Mifflin–St Jeor) × activity factor
Your details
years
kg
cm
2556kcal/day
Your goal
Maintenance (TDEE)2556kcal/day
Mifflin–St Jeor formula × activity factor 1.55.
Results are for reference only and are not medical advice. For individual guidance, consult a doctor or dietitian.
Next step
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How this calculator works
Briefly and honestly: the science behind it, how far you can trust it, and its limits.
How it works
First it computes your basal metabolic rate (BMR) — the energy your body uses at rest — with the Mifflin–St Jeor equation, then multiplies it by your activity factor to give your daily calories (TDEE).
TDEE = BMR (Mifflin–St Jeor) × activity factor
What it’s based on
It is built on the Mifflin–St Jeor equation, published in 1990 in the Am. J. Clinical Nutrition (derived from 498 healthy adults aged 19–78). It accounts for sex, age, height and weight. An honest note about the other half of the formula: the 1.2–1.9 activity factors are an industry convention, not part of that study — we could not find a primary source for those five numbers and will not invent one. For comparison, Ukraine’s MOH norms No. 1073 (Table 5) use coefficients of 1.4–2.5; ours are lower, i.e. more conservative.
✓
Is it validated?
In comparison studies the Mifflin–St Jeor equation is recognised as one of the most accurate predictive equations for healthy adults, and professional dietetic bodies recommend it. It predicts resting expenditure; an individual error of ±10% is normal for any population-level equation.
Can you rely on it?
It is a sound estimate, not an exact measurement. Real expenditure depends on body composition, genetics and daily movement (NEAT). The most reliable approach is to start from this number and adjust it to your actual weight trend. The calculator will never show a target below your resting metabolism or below a safe minimum — if the selected goal took the number lower, we gently raise it and say so on screen. The equation was derived in adults aged 19–78 and is not validated for pregnancy, breastfeeding or clinical conditions.
Results are for reference only and are not medical advice. For individual guidance, consult a doctor or dietitian.
For the curious
Deeper: why it works this way, what it does for your body, and what happens if you get it wrong.
Roughly 60–70% of our energy goes simply to staying alive — breathing, the heart and brain, body temperature. That is the basal metabolic rate (BMR), which the Mifflin–St Jeor equation estimates from sex, age, height and weight.
Multiplying BMR by an activity factor gives TDEE — the calories needed to keep weight steady. A deficit against that number drives weight down, a surplus drives it up. It’s physics, but the body is more complex than a calculator.
Drop far below maintenance, sharply and for long, and the body starts conserving energy: fatigue and hunger rise and progress stalls. The sustainable approach is a moderate deficit (usually 10–20%) tuned to your actual weight trend, not to an “ideal” number.
Worked examples
Concrete numbers for common situations — so you can see at a glance how to read the result.
Woman, 30, 65 kg, 165 cm
- Inputs
- BMR ≈ 1,390 kcal · moderate activity (×1.55)
- Result
- ≈ 2,150 kcal/day for maintenance
For gentle fat loss subtract 10–20% (≈ 1,720–1,935 kcal) and adjust to your actual weight trend.
Man, 35, 80 kg, 180 cm
- Inputs
- BMR ≈ 1,730 kcal · sedentary (×1.2)
- Result
- ≈ 2,080 kcal/day for maintenance
More movement raises the factor: at moderate activity (×1.55) maintenance rises to ≈ 2,680 kcal.
Man, 25, 75 kg, 178 cm
- Inputs
- BMR ≈ 1,720 kcal · very active (×1.725)
- Result
- ≈ 2,970 kcal/day for maintenance
To build muscle, add a small surplus (≈ 250–400 kcal) together with adequate protein.
FAQ
Frequently asked questions
How many calories does a woman need per day?
It depends on age, weight, height and activity. For a 30-year-old woman, 65 kg, 165 cm at moderate activity, maintenance is ≈ 2,150 kcal. The calculator computes your exact figure with Mifflin–St Jeor.
What is the difference between BMR and TDEE?
BMR is the energy at complete rest (breathing, heart, brain). TDEE is BMR multiplied by an activity factor — the calories you actually burn over a real day with movement and training.
What calorie deficit is safe for weight loss?
A moderate 10–20% deficit from maintenance is the usual target. Cutting too aggressively raises fatigue and hunger and often stalls progress. A steady pace is more reliable. This is general information, not medical advice.
Which activity factor should I choose?
Sedentary ≈ ×1.2, light ×1.375, moderate ×1.55, very active ×1.725, extra active ×1.9. If unsure, start lower and adjust based on your actual weight change over 2–3 weeks.
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