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Mihsaba›Calorie Calculator – Daily Calories & TDEE

Calorie Calculator – Daily Calories & TDEE

Estimate BMR and daily maintenance calories from age, height, weight, sex and activity level, with metric/US units, activity comparisons and clearly labeled illustrative scenarios.

Basal metabolic rate (BMR)1,699 kcal/day
Estimated maintenance calories (TDEE)2,633 kcal/day
Approximate maintenance range ±5%2,501–2,765 kcal/day
Illustrative −10% scenario2,370 kcal/day
Illustrative −15% scenario2,238 kcal/day
Illustrative +10% scenario2,896 kcal/day

Activity-level comparison

Sedentary2,039 kcal/day
Lightly active2,336 kcal/day
Moderately active2,633 kcal/day
Very active2,930 kcal/day
Extra active3,228 kcal/day

These are general adult estimates, not a diet prescription. Do not rely on them alone during pregnancy or breastfeeding, with metabolic disease, or for athletes with specialized needs. Results also depend heavily on how accurately activity level is selected.

The calculation runs in your browser; your values are not sent to the server.

How to use

This daily calorie calculator estimates adult energy needs in two stages. It first calculates basal metabolic rate (BMR) with the Mifflin–St Jeor equation from age, height, weight and sex, then applies an activity factor to estimate total daily energy expenditure (TDEE). It also shows an activity-level comparison, an approximate maintenance range and clearly labeled percentage scenarios so the result is treated as an estimate rather than an exact prescription.

  1. Choose metric or US units and enter age, weight and height.
  2. Select the sex used by the Mifflin–St Jeor equation and the activity level that most closely describes your usual routine.
  3. Review BMR, TDEE and the approximate maintenance range, then compare how the estimate changes across activity levels.
  4. Treat the percentage scenarios as general arithmetic examples, not as a personalized medical or diet plan.

How it is calculated

BMR uses Mifflin–St Jeor; TDEE = BMR × activity factor

Example

Illustrative example: a 30-year-old man at 75 kg and 175 cm has a Mifflin–St Jeor BMR of about 1,699 kcal/day. Using a moderate activity factor of 1.55 gives an estimated TDEE of about 2,633 kcal/day. Changing only the activity level changes the estimate substantially even when all other inputs stay the same.

Important notes

This tool is for adults and produces an estimate, not a direct measurement of metabolism. Activity level is a major source of uncertainty, and actual needs can differ because of body composition, pregnancy, breastfeeding, medical conditions, some medicines or intensive athletic training. Do not use the result alone for medical decisions or extreme calorie restriction.

Frequently asked questions

What is the difference between BMR and TDEE?

BMR estimates energy used at basic rest, while TDEE adds estimated daily activity through an activity multiplier.

What is the Mifflin–St Jeor equation?

It is an adult BMR estimation equation using weight, height, age and sex. The estimated BMR can then be used as the base for a TDEE calculation.

Which activity level should I choose?

Pick the description closest to your usual routine, not your most active day. If unsure, compare adjacent levels and treat the difference as a plausible range.

Is TDEE the exact number of calories I need?

No. It is a starting estimate, and real energy needs can differ because many individual factors are not fully represented in the formula.

Is this calculator suitable for people under 18?

No. This version is designed for adults aged 18 and over and does not use child or adolescent growth standards.

Are the below/above-TDEE scenarios recommendations?

No. They are percentage examples showing how the arithmetic changes, not personalized diet prescriptions.

Method reference

Original Mifflin–St Jeor study