Mifflin-St Jeor Equation

Daily Calorie Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Get precise daily calorie intake targets for maintenance, fat loss, or muscle building.

Weight Maintenance Target (TDEE)
2,280 kcal / day
Basal Metabolic Rate (BMR): 1,658 kcal
Mild Weight Loss (0.25 kg/wk): 2,030 kcal
Standard Fat Loss (0.5 kg/wk): 1,780 kcal
Weight Gain (+500 kcal): 2,780 kcal
Recommended Macro Split (Weight Loss):
Protein: 130g Carbs: 180g Fats: 50g
Check Your BMI Profile →
Nutritional Note: Energy requirements can vary with individual thyroid function, body fat composition, and metabolic adaptations. Pregnant women, lactating mothers, or individuals with chronic kidney disease should consult a clinical dietitian before adopting a calorie-restricted diet.

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