Estimate your resting energy needs and approximate daily calorie requirements using the Mifflin-St Jeor equation.
Basal Metabolic Rate (BMR) is an estimate of the energy your body uses at rest to support essential functions such as breathing, circulation, and maintaining body temperature.
Total Daily Energy Expenditure (TDEE) estimates the total number of calories your body may use during a typical day, including physical activity.
TDEE is calculated by multiplying the estimated BMR by an activity factor.
This calculator uses the Mifflin-St Jeor equation, a commonly used equation for estimating resting energy expenditure in adults.
The result represents an estimate of resting energy expenditure and should not be interpreted as an exact measurement of metabolic rate.
After estimating BMR, an activity factor can be used to estimate total daily energy expenditure.
| Activity Level | Activity Factor | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise |
| Lightly Active | 1.375 | Exercise 1–3 days per week |
| Moderately Active | 1.55 | Exercise 3–5 days per week |
| Very Active | 1.725 | Exercise 6–7 days per week |
| Extra Active | 1.9 | Very intense exercise or physical work |
Activity factors are estimates. Individual energy expenditure may be higher or lower depending on exercise intensity, body composition, occupation, and other factors.
Calorie calculators provide useful estimates, but they cannot measure an individual’s exact energy expenditure.
Actual calorie needs can vary because of differences in body composition, muscle mass, genetics, activity intensity, metabolism, and daily lifestyle.
For this reason, BMR and TDEE results should be used as a starting point rather than as an exact daily calorie target.
A healthcare professional or registered dietitian can provide a more individualized assessment when specific nutrition or medical goals are involved.
Energy balance is one factor that influences changes in body weight over time. Consistently consuming more energy than the body uses may contribute to weight gain, while consuming less may contribute to weight loss.
However, healthy weight management involves more than calories alone. Food quality, protein intake, physical activity, sleep, medications, medical conditions, and other lifestyle factors can also influence health and body weight.
Calorie targets should therefore be considered in the context of an individual’s overall health and nutritional needs.
BMR, or Basal Metabolic Rate, is an estimate of the energy your body uses at rest to support essential functions such as breathing, circulation, and maintaining body temperature.
TDEE, or Total Daily Energy Expenditure, is an estimate of the total calories your body uses during a typical day, including physical activity.
The calculator first estimates BMR using the Mifflin-St Jeor equation and then multiplies the result by an activity factor to estimate TDEE.
No. The result is an estimate. Actual calorie requirements can differ depending on body composition, activity level, metabolism, health conditions, and other individual factors.
TDEE can be used as an estimated reference when planning calorie intake, but an appropriate calorie target should consider your health, nutritional needs, activity level, and weight-management goals.
People with certain medical conditions, pregnant or breastfeeding women, and individuals with specific nutritional requirements should consult a doctor or registered dietitian before making significant changes to calorie intake.
This calculator is intended for adults aged 19 years and older. Children and adolescents have different nutritional requirements and should be assessed using age- and sex-specific growth and nutrition guidelines.