Science-Backed Mifflin-St Jeor Engine

TDEE & Calorie Calculator

Calculate your daily maintenance calories, Basal Metabolic Rate (BMR), and exact deficit for healthy fat loss or muscle building.

Your Body Stats

Gender

Age (Years)

Weight (kg)

Height (cm)

Daily Activity Level

Daily Maintenance Calories (TDEE)

2,310

calories / day to maintain current weight

Basal Metabolic Rate (BMR): 1,680 kcal

Target Calorie Plans

Aggressive Cut (-20%)

1,848

~1.5 - 2 lbs/wk loss

Standard Fat Loss (-500)

1,810

~1 lb/wk steady fat loss

Mild Deficit (-250)

2,060

~0.5 lb/wk easy cut

Lean Bulk (+300)

2,610

Build muscle / surplus

Standard Fat Loss Macros (40/30/30)

          ● Protein: 181g
          ● Fat: 60g
          ● Carbs: 136g
        

❓ Frequently Asked Questions

What is TDEE and how is it calculated?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day. It is calculated by determining your Basal Metabolic Rate (BMR) via the Mifflin-St Jeor formula and multiplying it by an activity multiplier (1.2 to 1.9).

How big should a calorie deficit be for sustainable weight loss?

A moderate deficit of 300 to 500 calories below your TDEE is widely recommended by sports nutritionists for steady fat loss of 0.5 to 1 pound per week while preserving lean muscle mass.

How are daily macronutrient ratios calculated?

Macronutrients are allocated based on body weight and fitness goals: typically 0.8 to 1.2 grams of protein per pound of body weight, with remaining calories split between healthy fats and carbohydrates.