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Calorie Calculator (TDEE)

BMR via Mifflin-St Jeor, daily calorie needs (TDEE), and per-goal targets with a 30/40/30 macro split — 100% private, in your browser.

MIFFLIN-ST JEORCut / maintain / bulk5 activity levelsMifflin-St JeorSafe weekly rates

Der RechnerPage 1

Sex

Age

Units

Height

Weight

Activity Level

Goal

Rate — 0.5 kg per week

Faster rates are harder to sustain; 0.5 kg/week (≈500 kcal/day) is a common, sustainable choice.

2,068kcal / day to lose weight · 0.5 kg/week

Your inputs

Sex:MaleAge:30 yrHeight:175 cmWeight:74 kgActivity:Moderately activeGoal:Lose weight

Daily calorie targetYour BMR (Mifflin-St Jeor) is 1,689 kcal — the energy your body burns at rest. Multiplied by your activity level (×1.55) your TDEE is 2,618 kcal. To lose 0.5 kg per week you subtract 550 kcal per day from your TDEE.

Mifflin-St Jeor equation

BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + +5 (men)

TDEE = BMR × activity multiplier · 1 kg body fat ≈ 7,700 kcal → daily adjustment = weekly rate × 7,700 ÷ 7

BMR (at rest)1,689 kcal

TDEE (×1.55 activity)2,618 kcal

Lose 0.25 kg/wk2,893 kcal

Lose 0.5 kg/wk2,618 kcal

Lose 1 kg/wk2,068 kcal

Maintain2,618 kcal

Gain 0.25 kg/wk2,343 kcal

Gain 0.5 kg/wk2,618 kcal

Gain 1 kg/wk3,168 kcal

Macro Suggestion — 2,068 kcal (30% protein / 40% carbs / 30% fat)

Protein 30%

155 g

Carbs 40%

207 g

Fat 30%

69 g

💡 Protein and carbs provide 4 kcal/g, fat 9 kcal/g. A higher-protein split helps preserve muscle while dieting — treat this as a starting point, not a prescription.

Worked example

A 30-year-old male, 175 cm tall and 74 kg, moderately active (×1.55), wants to lose 0.5 kg per week.

BMR = 10×74 + 6.25×175 − 5×30 + 5:1,689 kcal
TDEE = BMR × 1.55:2,618 kcal
Target = TDEE − 500 kcal/day:2,118 kcal

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Data Source & Legal Disclaimer

Effective: 2026-01-01Last updated: 8 months agoUpdate: Annual

Sources: Mifflin MD, St Jeor ST et al. (1990) — Am J Clin Nutr

Estimates are based on population-level equations and assume 1 kg of body fat ≈ 7,700 kcal. Individual needs vary with genetics, body composition, and medical conditions. Consult a healthcare professional before starting a weight-management plan.

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Calorie Calculator (TDEE)

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