Mifflin-St Jeor
The Mifflin-St Jeor equation (1990) is the most accurate widely-used BMR formula — closer to indirect calorimetry than the older Harris-Benedict equation. It uses weight, height, age, and sex.
HealthCalculator
TDEE Calculator
Calculate your total daily energy expenditure (TDEE) using the Mifflin-St Jeor formula and your activity level.
What it means
About this calculator.
Activity multiplier honesty
Most people overestimate their activity level. If you have a desk job and lift three times a week, pick "light" not "moderate." Adjust upward only if you're consistently more active than you assume.
FAQ
Questions people usually have.
Why does my actual weight loss differ?
TDEE is an estimate that ignores NEAT variability, water retention, and adaptive thermogenesis. Use the calories as a starting point and adjust ±200 cal after two weeks based on actual scale and tape-measure trends.
Should I track macros or just calories?
Calories drive weight change; macros drive body composition. If you're cutting and care about retaining muscle, hit protein first (≥0.8g/lb bodyweight). The macro calculator handles the split.
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