Estimate daily calorie needs for weight maintenance, loss, or gain using the Mifflin-St Jeor formula based on age, gender, height, weight, and activity level.
Mathematical Formula Used
This tool uses the standard Mifflin-St Jeor Equation to compute Basal Metabolic Rate (BMR), which represents resting energy expenditure:
For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Total Daily Energy Expenditure (TDEE) is calculated by multiplying BMR by an activity multiplier (ranging from 1.2 for sedentary to 1.9 for extra active).
Understanding Daily Caloric Energy Balance
Managing body weight involves controlling your daily energy balance—the relationship between calories consumed through food and drink versus calories expended through metabolic functions and physical exercise.
When consumption matches expenditure, weight remains stable. Consuming fewer calories than your TDEE creates an energy deficit, signaling the body to draw upon stored adipose tissue for energy, resulting in weight loss. Conversely, maintaining a caloric surplus supplies additional energy necessary for muscle repair and weight gain.