How to Use This Calculator
- Enter physical parameters: Your age, height, weight, and biological sex determine your baseline metabolic rate.
- Select activity multiplier: Be realistic about your typical weekly structured exercise.
- Pick your goal target: Choose maintenance, mild deficit, or lean bulking intake.
Formula and Calculation Steps
Male BMR: (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5
Female BMR: (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161
TDEE: BMR × Activity MultiplierWorked Examples and Reference Table
| Goal | Daily Deficit / Surplus | Estimated Rate |
|---|---|---|
| Weight Loss (Slow) | -250 kcal/day | ~0.5 lb / week |
| Weight Loss (Standard) | -500 kcal/day | ~1.0 lb / week |
| Weight Loss (Fast) | -1000 kcal/day | ~2.0 lb / week |
| Weight Gain (Lean) | +250 kcal/day | ~0.5 lb / week |
| Weight Gain (Bulking) | +500 kcal/day | ~1.0 lb / week |
Frequently Asked Questions
What is the difference between BMR and TDEE?
Basal Metabolic Rate (BMR) is the baseline calories burned just staying alive at complete rest. Total Daily Energy Expenditure (TDEE) includes your BMR plus calories burned through daily physical activity, digestion, and exercise.
How large of a calorie deficit is recommended for safe weight loss?
A sustainable calorie deficit is roughly 500 calories per day, which equates to about 1 pound of fat loss per week (since 1 lb of fat is approximately 3,500 calories).
What is the minimum safe daily calorie intake?
General nutritional guidelines suggest women should not consume fewer than 1,200 calories per day and men no fewer than 1,500 calories per day without direct physician or registered dietitian supervision.
How does the Mifflin-St Jeor formula compare to other equations?
The American Dietetic Association identified the Mifflin-St Jeor formula as the most accurate non-clinical formula for estimating resting metabolic rate in healthy adults.
Should I adjust my calorie intake as I lose weight?
Yes. As your total body weight decreases, your BMR and TDEE naturally drop slightly. Recalculating every 5–10 pounds ensures your intake targets remain aligned with your goals.