Estimate daily energy needs from your body stats and activity level (Mifflin-St Jeor). An estimate, not a personal target.
| BMR (Basal Metabolic Rate) | — |
| Maintenance Calories (TDEE) | — |
| Calories for Goal | — |
We use the Mifflin-St Jeor equation for BMR: Men: 10×weight + 6.25×height − 5×age + 5. Women: 10×weight + 6.25×height − 5×age − 161. TDEE = BMR × activity multiplier: Sedentary 1.2 (little or no exercise), Light 1.375 (1–3 days a week), Moderate 1.55 (3–5 days), Active 1.725 (6–7 days), Very active 1.9 (physical job plus exercise). These multipliers are conventional rough values, the same ones listed in the Medscape Mifflin-St Jeor calculator. They were not measured for you.
The offsets are only a fixed number of kcal added to or subtracted from the maintenance estimate. This page does not predict weight change: real change varies between people and over time. Large daily deficits or very low calorie diets should only be followed under medical supervision. The activity factors are conventional estimates, not personal advice.
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