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Calorie Calculator

Estimate your daily calories with the Mifflin–St Jeor equation. Switch between imperial/metric, set your activity level, and see targets for cutting, bulking, or maintaining.

cm
kg

Little to no exercise; desk job

Results

Mifflin–St Jeor

BMR

— kcal/day

TDEE

— kcal/day

Activity factor

1.200

Maintain

—

Cut −10%

—

Cut −20%

—

Bulk +10%

—

Bulk +20%

—

Method: Mifflin–St Jeor BMR × activity factor. Activity bands reflect common consumer practice and roughly align with FAO/WHO PAL ranges.

BMR (Basal Metabolic Rate): The calories your body burns at complete rest, just to maintain vital functions like breathing and circulation.

TDEE (Total Daily Energy Expenditure): Your total daily calorie needs, based on BMR multiplied by your activity level.

This tool provides estimates for educational purposes and isn’t medical advice. Actual needs vary.

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