Uses the Mifflin-St Jeor equation — the most clinically validated BMR formula — multiplied by your activity level to give your Total Daily Energy Expenditure (TDEE).
Understanding calorie needs, activity multipliers, and macronutrient balance.
| Activity Level | Description | Multiplier | Example (70kg male, 30yr, 175cm) |
|---|---|---|---|
| Sedentary | Desk job, little or no exercise | × 1.2 | ~2,010 kcal/day |
| Lightly Active | Light exercise 1–3 days/week | × 1.375 | ~2,303 kcal/day |
| Moderately Active | Moderate exercise 3–5 days/week | × 1.55 | ~2,596 kcal/day |
| Very Active | Hard exercise 6–7 days/week | × 1.725 | ~2,889 kcal/day |
| Extra Active | Very hard exercise + physical job | × 1.9 | ~3,182 kcal/day |
| Goal | Daily Adjustment | Weekly Rate | Notes |
|---|---|---|---|
| Lose fast | −500 kcal/day | ~0.5 kg/week | Maximum safe deficit |
| Lose slowly | −250 kcal/day | ~0.25 kg/week | More sustainable |
| Maintain | None | Stable | Eat at TDEE |
| Gain slowly | +250 kcal/day | ~0.25 kg/week | Lean bulk approach |
| Gain fast | +500 kcal/day | ~0.5 kg/week | More fat gain risk |
| Macronutrient | Kcal per gram | Primary role | Recommended % of calories |
|---|---|---|---|
| Protein | 4 kcal/g | Muscle, satiety, hormones | 15–35% |
| Carbohydrates | 4 kcal/g | Primary energy source | 45–65% |
| Fat | 9 kcal/g | Hormones, brain, vitamins | 20–35% |
| Alcohol | 7 kcal/g | None — empty calories | Minimise |
This calculator uses the Mifflin-St Jeor equation — the most widely validated formula for estimating Basal Metabolic Rate (BMR). It is multiplied by an activity factor to give your Total Daily Energy Expenditure (TDEE). Results are estimates; individual metabolism varies based on genetics, muscle mass, and hormones. Medical Disclaimer.