Find out exactly how many calories your body burns — at rest and with your activity level. Built on the Mifflin-St Jeor equation, the most validated formula for real-world accuracy.
Your details
years
kg
cm
ft
in
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Basal Metabolic Rate
—
kcal / day
Calories your body burns at complete rest — organs, brain, temperature regulation.
Total Daily Energy Expenditure
—
kcal / day
Your real daily burn including all movement. Eat at this number and weight stays flat.
Calorie Targets by Goal
Aggressive Cut
−1000 kcal/day · ~1 kg/week loss
—
−1000 kcal deficit
Moderate Cut
−500 kcal/day · ~0.5 kg/week loss
—
−500 kcal deficit
Maintenance
Weight neutral · body recomp
—
= TDEE
Lean Gain
+250 kcal/day · slow muscle build
—
+250 kcal surplus
Suggested Macros
Based on moderate cut
Protein—
Carbohydrates—
Fat—
Formula: Mifflin-St Jeor (1990) — the most accurate BMR equation for most adults.
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × activity multiplier. Results are estimates — individual metabolism varies by ±10%. Track real intake vs. weight change for 2–4 weeks to calibrate your actual numbers.