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Find your total daily energy expenditure using the Mifflin-St Jeor equation. Get personalized calorie targets and macro recommendations for weight loss, maintenance, or muscle gain. Supports metric and imperial units.
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Calculate your BMR using the Mifflin-St Jeor equation.
Try tool →Calculate calories burned during any exercise using MET values.
Try tool →Calculate your daily macronutrient targets based on weight, goal, and activity.
Try tool →Find your best bedtime or wake-up time for full cycles.
Try tool →Find your exact age in years, months, days, and more.
Try tool →Find the number of days between any two dates.
Try tool →Quick percentage calculations for discounts and tips.
Try tool →Find your best bedtime or wake-up time for full cycles.
Try tool →Learn what TDEE is, how to calculate your total daily energy expenditure, BMR, and target calories using the Mifflin-St Jeor equation.
Read article →Learn exactly how many calories you should eat per day based on your age, gender, weight, height, and activity level. Includes TDEE formula, sample calculations, and FAQs.
Read article →Learn how to create a safe and effective calorie deficit for weight loss. Includes TDEE calculation, deficit sizes, macros for fat loss, and common mistakes to avoid.
Read article →BMR — Basal Metabolic Rate: calories your body needs at complete rest to maintain vital functions.
TDEE — Total Daily Energy Expenditure: BMR × activity multiplier. This is what you need to maintain your current weight.
Target Calories — Your TDEE adjusted for your goal (deficit for loss, surplus for gain).
Protein is set at 2g per kg of body weight to preserve muscle during a deficit or support growth during a surplus.
Fat is set at 0.8g per kg for hormone function and overall health.
Carbs fill the remaining calories for energy and performance.
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including all activity. Knowing your TDEE is essential for setting accurate calorie targets whether you want to lose weight, gain muscle, or maintain.
It is considered the most accurate BMR equation for the general population, with an error margin of about ±10%. For precise measurement, indirect calorimetry is needed, but this equation provides an excellent starting point.
The activity multiplier already accounts for your exercise level. If you selected the correct activity level, your TDEE already includes exercise calories. Eating them back would double-count them. Only adjust if your actual activity level changes significantly.
Yes. Select "Muscle Gain" for a caloric surplus (bulking) or "Weight Loss" for a deficit (cutting). Adjust your goal based on how your body responds after 2-3 weeks and whether you are hitting your macro targets consistently.
Recalculate whenever your weight changes by 5-10 lbs (2-5 kg) or your activity level changes significantly. Your TDEE decreases as you lose weight since a lighter body requires fewer calories.