Find your daily calorie needs using the Mifflin-St Jeor equation.
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Mifflin-St Jeor BMR:
Male: (10 × kg) + (6.25 × cm) − (5 × age) + 5
Female: (10 × kg) + (6.25 × cm) − (5 × age) − 161
TDEE = BMR × Activity Multiplier. Activity multipliers range from 1.2 (sedentary) to 1.9 (extra active).
Goal adjustments: Lose weight = TDEE − 500 kcal/day (approx. 1 lb/week deficit). Gain weight = TDEE + 300 kcal/day. Maintain = TDEE.
Macro split: Protein 30% (4 kcal/g), Carbs 45% (4 kcal/g), Fats 25% (9 kcal/g). These are general recommendations; individual needs vary.
⚠️ These are estimates based on population averages. Individual calorie needs vary based on genetics, hormones, medications, and health conditions. Consult a registered dietitian or healthcare provider for personalised advice.