Calorie / TDEE Calculator
Estimate daily calories from BMR formulas, activity level, and cut, maintain, or bulk goals.
How do I estimate my daily calories?
Daily calories are estimated by calculating BMR from age, sex, height and weight, then multiplying by an activity level and applying any goal adjustment.
Formula: BMR is estimated with Mifflin-St Jeor and revised Harris-Benedict, then TDEE = BMR × activity multiplier. Goal calories apply a fixed daily adjustment to the selected TDEE.
What this calculator does
Compare Mifflin-St Jeor and revised Harris-Benedict BMR estimates, apply an activity multiplier, and adjust the daily calorie target for weight loss, maintenance, or weight gain.
Use it to turn Units, Sex used by the formula, Age, Height, and the other shown inputs into a checked result you can compare, copy, or rerun with different assumptions.
The page shows the formula, a numeric worked example, and the assumptions that affect this health & fitness calculation.
Inputs and what they mean
- Units
- — choice value.
- Sex used by the formula
- — choice value.
- Age
- — number value.
- Height
- — number value.
- Weight
- — number value.
- Height (feet)
- — number value.
- Height (inches)
- — number value.
- Weight
- — number value.
- Activity level
- — choice value.
- Primary formula
- — choice value.
- Goal adjustment
- — choice value.
How to use it
- Choose the unit system and formula options that match your inputs.
- Enter the measurements requested by the calculator.
- Review the result, breakdown, worked example, and limitations before using the estimate.
Formula
Mifflin-St Jeor: men = 10W + 6.25H − 5A + 5; women = 10W + 6.25H − 5A − 161, where W is kg, H is cm, and A is age in years.
Revised Harris-Benedict: men = 88.362 + 13.397W + 4.799H − 5.677A; women = 447.593 + 9.247W + 3.098H − 4.330A.
Activity multipliers are 1.2, 1.375, 1.55, 1.725, and 1.9. Cut subtracts 500 kcal/day, maintain adds 0, and bulk adds 300 kcal/day.
Imperial inputs are converted first: pounds × 0.45359237 = kilograms; feet and inches × 2.54 = centimetres.
BMR is estimated with Mifflin-St Jeor and revised Harris-Benedict, then TDEE = BMR × activity multiplier. Goal calories apply a fixed daily adjustment to the selected TDEE.
Inputs used: Units, Sex used by the formula, Age, Height, Weight, Height (feet), Height (inches), Weight, and other shown inputs.
Worked example
35-year-old female, 165 cm, 68 kg
- Use Mifflin-St Jeor for a female: 10 × 68 + 6.25 × 165 − 5 × 35 − 161.
- Calculate BMR: 680 + 1,031.25 − 175 − 161 = 1,375.25 kcal/day.
- Apply moderate activity: 1,375.25 × 1.55 = 2,131.64 kcal/day maintenance TDEE.
- Apply the cut goal: 2,131.64 − 500 = 1,631.64, rounded to 1,632 kcal/day.
Reading the result
The headline figure is the main answer. Any breakdown underneath shows the parts that make it up, so you can check the working and see what changes when you adjust an input.
Limitations and assumptions
- The formulas are adult screening estimates and do not account for pregnancy, breastfeeding, illness, medications, metabolic adaptation, or clinical nutrition needs.
- Activity multipliers are broad categories, so two people with the same label can burn different amounts.
- The cut and bulk adjustments are fixed values and may be too aggressive or too small for some bodies and goals.
- Estimate for informational purposes only; not medical advice, diagnosis or treatment.
- Inputs outside the supported range are rejected rather than forced into a result.
Common questions
How do I estimate my daily calories?
Daily calories are estimated by calculating BMR from age, sex, height and weight, then multiplying by an activity level and applying any goal adjustment. Check the formula, example, and limitations on this page before using the result for a real health & fitness decision.
Which TDEE formula should I use?
Mifflin-St Jeor is commonly used for modern adult calorie estimates, while revised Harris-Benedict is an older alternative that can run slightly higher or lower. The calculator shows both so you can see the spread instead of treating one estimate as exact.
What do the activity levels mean?
The activity level is a broad multiplier applied to BMR. If you are unsure, choose the lower of two levels and adjust later using real body-weight trends, appetite, and professional guidance.
Are cut and bulk targets medical advice?
No. The cut and bulk options are simple arithmetic adjustments, not a diet plan. People who are pregnant, under medical care, under 18, or managing an eating disorder should seek qualified guidance before using calorie targets.
How do I use the Calorie / TDEE Calculator?
Enter the required values for Units, Sex used by the formula, Age, Height, Weight, and the other fields shown. The calculator applies the formula on this page and shows the main result with any supporting breakdown so you can check the arithmetic.
What formula does the Calorie / TDEE Calculator use?
BMR is estimated with Mifflin-St Jeor and revised Harris-Benedict, then TDEE = BMR × activity multiplier. Goal calories apply a fixed daily adjustment to the selected TDEE. The visible formula section above lists the calculation path and the edge cases the page handles, so the result can be checked without relying on the form alone.
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