Daily Calorie Calculator

Managing body weight comes down to the fundamental thermodynamic equation of energy in versus energy out. To lose weight, you must create a caloric deficit (consuming fewer calories than your body burns). To gain weight or build muscle, you must maintain a caloric surplus.

The Mifflin-St Jeor BMR Equation

Research published in the American Journal of Clinical Nutrition shows the Mifflin-St Jeor equation to be the most accurate standard for predicting Basal Metabolic Rate:

Activity Multipliers for TDEE

Once BMR is determined, it is multiplied by your physical activity multiplier to compute TDEE:

• Sedentary (BMR × 1.2): Desk job, little to no regular exercise.
• Lightly Active (BMR × 1.375): Light exercise 1–3 days per week.
• Moderately Active (BMR × 1.55): Moderate exercise 3–5 days per week.
• Very Active (BMR × 1.725): Hard exercise or athletic training 6–7 days per week.
• Extra Active (BMR × 1.9): Physical labor job or intense twice-daily workouts.

Calculation Example

Consider a 30-year-old male weighing 80 kg (176 lbs) at a height of 180 cm (5'11") with moderate activity:

1. BMR = (10 × 80) + (6.25 × 180) - (5 × 30) + 5 = 800 + 1125 - 150 + 5 = 1,780 kcal/day.
2. TDEE = 1,780 × 1.55 = 2,759 kcal/day (Maintenance level).
3. For fat loss (500 kcal deficit): 2,759 - 500 = 2,259 kcal/day.

Frequently Asked Questions