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CalcCoreCalories by goal (open)
| Goal | Calories/day | Diff from TDEE |
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What are BMR and TDEE
BMR (basal metabolic rate) is the number of calories your body burns at complete rest to maintain vital functions: breathing, circulation, organ function. TDEE (total daily energy expenditure) is BMR multiplied by an activity factor — your actual daily calorie burn including workouts and everyday activity.
The Mifflin-St Jeor formula
This calculator uses the Mifflin-St Jeor formula (1990) — considered the most accurate among popular formulas for modern populations, more precise than the older Harris-Benedict formula.
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
How to choose your activity level
- Sedentary: desk job, little to no exercise
- Light: light exercise 1-3 times per week
- Moderate: moderate-intensity exercise 3-5 times per week
- Active: intense exercise 6-7 times per week
- Very active: physical job plus regular training
How to use the result for your goal
For weight loss, a deficit of 10-20% from TDEE is typically recommended — this allows gradual fat loss while preserving muscle mass. For muscle gain — a surplus of 10-15%. For maintenance — calorie intake equal to TDEE.
This is an estimate based on population-average formulas. Individual metabolism can vary based on genetics, body composition, hormones, and other factors. For a more precise assessment, consult a dietitian or sports physician.
FAQ
What are BMR and TDEE?
BMR (basal metabolic rate) is the number of calories your body burns at complete rest. TDEE is BMR multiplied by an activity factor — your actual daily calorie expenditure.
Which formula does this calculator use?
The Mifflin-St Jeor formula — considered the most accurate among popular formulas for modern populations.
How many calories should I cut for weight loss?
A deficit of 10-20% from TDEE is considered a moderate, sustainable rate of weight loss without significant muscle loss.
Why might the result differ from reality?
Formulas give a statistical estimate. Actual metabolism depends on genetics, muscle mass, hormones, and stress levels — so it's worth tracking your weight over a few weeks and adjusting calories based on actual results.