Tools · Health · Calorie (BMR / TDEE)

Calorie Calculator Mifflin–St Jeor 1990

BMR + TDEE by activity level + cutting / lean bulk + protein and water — one screen.

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⚠️ This estimate uses the Mifflin–St Jeor formula for healthy adults. Actual needs differ for pregnancy, breastfeeding, chronic disease, metabolic disorders, and adolescents (under 19). For diagnosis or prescribed nutrition, consult a healthcare professional.

BMR Formula (Mifflin–St Jeor 1990)

SexFormula
Male10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Female10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

Example: 30-year-old male, 175 cm, 70 kg → 10×70 + 6.25×175 − 5×30 + 5 = 1,649 kcal. With activity ×1.55, TDEE ≈ 2,556 kcal.

Calorie Targets by Goal

GoalDaily caloriesWeekly changeNotes
Safe cutTDEE − 500≈ −0.45 kg/weekWHO / ADA recommended
Aggressive cutTDEE − 750≈ −0.7 kg/weekShort-term only
MaintenanceTDEE±0—
Lean bulkTDEE + 300≈ +0.27 kg/weekMuscle-focused gain
Aggressive bulkTDEE + 500≈ +0.45 kg/weekSome fat gain expected

1 kg fat ≈ 7,700 kcal. Deficits over 1,000 kcal/day should only be used short-term under medical supervision (muscle loss, rebound, and metabolic adaptation risks).

BMR Reference by Height and Sex (age 30)

HeightWeightMale BMRFemale BMR
160 cm55 kg1,400 kcal1,234 kcal
165 cm60 kg1,481 kcal1,316 kcal
170 cm65 kg1,562 kcal1,397 kcal
175 cm70 kg1,644 kcal1,478 kcal
180 cm75 kg1,725 kcal1,559 kcal
185 cm80 kg1,806 kcal1,640 kcal

Each 5 cm / 5 kg step changes BMR by ≈ 80 kcal. With activity ×1.55, TDEE differs by ≈ 125 kcal.

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Frequently Asked Questions

What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the minimum calories your body burns at complete rest to keep your heart, lungs, and temperature running. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor — your actual daily calorie burn. Cutting and bulking targets are based on TDEE.
Why is the Mifflin–St Jeor formula recommended?
Published in 1990, it's the most modern major BMR equation. The American Dietetic Association meta-analysis rated it the most accurate, including in obese populations. It typically returns values about 5% lower than the original 1919 Harris-Benedict. This calculator also displays the Harris-Benedict 1984 revised value for comparison.
How do I choose an activity level?
Sedentary (×1.2): desk job, no exercise. Lightly active (×1.375): 1–3 days/week. Moderately active (×1.55): 3–5 days/week (lifting, running). Very active (×1.725): 6–7 days/week. Extra active (×1.9): physical labor or 2×/day training. When unsure, pick one level lower — overestimating activity is the #1 cause of stalled diets.
Why is −500 kcal the standard cutting deficit?
1 kg of fat ≈ 7,700 kcal. A daily 500 kcal deficit yields about −0.45 kg per week — matching WHO and ADA's safe rate (0.5–1 kg/week). Faster cuts cause muscle loss, rebound, and metabolic adaptation. Deficits over 1,000 kcal/day should only be used short-term under medical supervision.
Why is protein 1.6 g/kg recommended?
The general adult RDA is 0.8 g/kg, but for those exercising or in a calorie deficit, the meta-analysis by Morton et al. (2018, BJSM) recommends 1.6–2.2 g/kg to preserve muscle. The default 1.6 g/kg here covers most active adults and dieters. Sedentary adults can use the standard RDA.
Does the same formula apply to pregnancy and breastfeeding?
No. Pregnancy adds approximately +340 kcal in the second trimester and +450 kcal in the third; breastfeeding adds about +330 kcal. This calculator targets general healthy adults — pregnant or nursing women should consult an OB/GYN or registered dietitian.

References

Last reviewed: 2026-05-10