Daily calorie needs calculator (TDEE)

Calculates basal metabolic rate and total daily energy expenditure, plus calorie targets for losing, maintaining and gaining weight.

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Result

Basal metabolic rate (BMR): 1699kcal/day
Total daily energy expenditure (TDEE): 2633kcal/day
Weight loss: 2106kcal/day
Weight maintenance: 2633kcal/day
Weight gain: 3028kcal/day

Unit: kcal/day, period: one day. Method source: the Mifflin-St Jeor equation and FAO/WHO/UNU activity factors.

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How it is calculated

Basal metabolic rate (BMR) is calculated with the Mifflin-St Jeor equation of 1990 — the current standard for healthy adults. Total daily energy expenditure (TDEE) is BMR multiplied by an activity factor. The weight-loss target is 20% below TDEE and the gain target is 15% above it: these rates change body weight without losing muscle tissue and without sharp swings.

Formula

BMR (men) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5; BMR (women) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161; TDEE = BMR × activity factor

Limits of the method

The equation was derived on healthy adults and carries an error of about ±10%. It ignores body composition: with high muscle mass the result is underestimated, with obesity it is overestimated. Pregnancy, childhood, elite sport and thyroid disorders require separate methods.

Sources of the method

This calculation is for reference only and is not medical advice, a diagnosis or a prescription. If you have a medical condition, are pregnant, take medication or have any doubts, discuss the result with a physician or a qualified nutrition professional.

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What next

Formula breakdowns, biomarker reference ranges and nutrition articles with cited sources are in the NutriFit knowledge base.

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