⚙️ Your details
📊 Your results
Enter your details and click Calculate to see your daily calorie needs.
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calories per day (TDEE)
Weight loss
500 cal/day deficit
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Maintain weight
Your TDEE
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Muscle gain
300 cal/day surplus
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BMR (calories at rest)
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Weekly calorie target
Formula: Mifflin-St Jeor BMR × Activity Multiplier. Men: (10×kg) + (6.25×cm) − (5×age) + 5. Women: (10×kg) + (6.25×cm) − (5×age) − 161. Source: Mifflin MD et al. (1990). Most accurate formula for general population.