Health
TDEE / calorie needs calculator
Mifflin-St Jeor estimates BMR from sex, age, height, and weight. An activity factor scales that to maintenance calories. Use the targets as a starting point, then adjust from weekly weight change.
Results
Enter values to see results.
How this calculator works
Male BMR = 10*kg + 6.25*cm - 5*age + 5. Female BMR = 10*kg + 6.25*cm - 5*age - 161. TDEE = BMR x activity. A 500 kcal daily deficit is a rough 1 lb / week model; a 250 kcal change is slower. Protein is shown at 1.6 g per kg. Fat is 25% of maintenance calories; carbs fill the rest.
Not medical or dietetic advice. Calorie equations miss muscle mass, hormones, and recovery needs. Do not pursue aggressive deficits if you are pregnant, underweight, or have a history of disordered eating — speak with a clinician first.