⚙️ Your details
📊 Your results
Enter your details and click Calculate to see your TDEE and personalized calorie targets.
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calories burned per day (TDEE)
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BMR (at rest)
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Weekly calorie burn
Calorie targets by goal
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Lose weight
(-500 cal)
(-500 cal)
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Maintain
(TDEE)
(TDEE)
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Gain muscle
(+300 cal)
(+300 cal)
💡 Recommendation
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Formula: Mifflin-St Jeor BMR × activity multiplier (Harris-Benedict). BMR: Men = (10×kg) + (6.25×cm) − (5×age) + 5. Women = (10×kg) + (6.25×cm) − (5×age) − 161.