Mifflin–St Jeor equation
BMR = 10·kg + 6.25·cm − 5·age + s · TDEE = BMR × activity
Where s = +5 for men and −161 for women. Activity multipliers run from 1.2 (sedentary) through 1.55 (moderate) to ~1.9 (very active). Your TDEE is roughly the calories to maintain weight — eat ~500/day below it to lose about 0.5 kg (1 lb) per week, or above to gain.
Understanding your calorie needs
Your BMR is the energy your body burns at rest; TDEE multiplies it by an activity factor for a full day. Eating around your TDEE maintains weight; a deficit loses it and a surplus gains it. Enter height and weight in any units — the calculator converts them.
We use the Mifflin-St Jeor equation, one of the most accurate predictive formulas for resting metabolism.
Estimates for general information only — not medical or nutritional advice.