Calculate BMR, TDEE and daily calorie target for weight loss, gain or maintenance using Mifflin-St Jeor.
The calorie calculator helps you find your Total Daily Energy Expenditure (TDEE) — the total number of calories your body burns every day based on your age, gender, height, weight, and activity level. Knowing your TDEE is the foundation of any successful diet or fitness plan because it tells you exactly how many calories to eat to lose weight, maintain weight, or build muscle.
Your TDEE is calculated from your Basal Metabolic Rate (BMR) — the calories your body needs just to stay alive at rest (breathing, circulation, cell repair) — multiplied by an activity factor based on how active you are. The Mifflin-St Jeor equation is the most accurate BMR formula for most people and is used by dietitians and nutritionists worldwide.
Once you know your TDEE, the principle is simple: eat less than your TDEE to lose weight (calorie deficit), eat at your TDEE to maintain weight, and eat more than your TDEE to gain muscle (calorie surplus). A deficit of 500 calories per day leads to approximately 0.5 kg of fat loss per week.
\text{BMR (Men)} = 10W + 6.25H - 5A + 5 \;;\; \text{TDEE} = \text{BMR} \times \text{Activity}
Inputs: Male · 30 years · 175 cm · 75 kg · moderately active (exercise 3–5 days/week)
The Mifflin-St Jeor equation used in this calculator is considered the most accurate BMR formula for most people, with studies showing it is within 10% of measured BMR for the majority of adults. However individual variation exists — factors like genetics, hormones, gut health, and muscle mass affect actual calorie burn. Use the TDEE as a starting point and adjust by 100–200 calories after 2 weeks based on your actual results.
Several reasons are possible. Most commonly people underestimate food intake — even small inaccuracies in portion sizes add up significantly. Other reasons include metabolic adaptation (the body becoming more efficient over time), water retention masking fat loss, or an overestimated activity level. Try reducing calories by a further 100–200 or increasing activity, and ensure you are accurately weighing food rather than estimating portions.
A deficit of 300–500 calories per day is considered safe and sustainable for most people, leading to 0.3–0.5 kg of fat loss per week. Deficits larger than 500–750 calories per day risk muscle loss, nutritional deficiencies, fatigue, and metabolic slowdown. Crash diets with very large deficits almost always result in regaining the weight once normal eating resumes.
This depends on how you selected your activity level. If you chose an activity level that already accounts for your exercise (e.g. "moderately active — exercise 3–5 days/week") then your TDEE already includes those calories and you should not eat them back. If you selected sedentary and track exercise separately, then eating back 50–75% of exercise calories is reasonable.
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