Free Mifflin-St Jeor Calorie Calculator
Calculate your daily calorie needs using the scientifically-proven Mifflin-St Jeor formula. Get your accurate BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) instantly.
Our free calorie calculator helps you determine the right amount of calories for weight loss, maintenance, or muscle gain based on your age, weight, height, gender, and activity level.
Calculate Your Calories
BMR
1680
calories/day
TDEE
2604
calories/day
Fat Loss
2104
calories/day
-500 cal/day
Weight Gain
3104
calories/day
+500 cal/day
Maintenance: 2604 calories/day
These are estimates. Individual needs vary. Consult a healthcare professional for personalized advice.
Why Use Our BMR & TDEE Calculator?
Accurate Mifflin-St Jeor Formula
The most accurate and widely used metabolic rate calculation formula backed by scientific research.
Personalized Calorie Goals
Get customized calorie recommendations for three different fitness goals: fat loss, maintenance, and muscle gain.
Real-Time Calculations
See your BMR and TDEE results instantly as you adjust your age, weight, height, gender, and activity level.
Multiple Activity Levels
Choose from five different activity levels to match your lifestyle and get the most accurate daily calorie needs.
Metric & Imperial Units
Toggle between kilograms/centimeters and pounds/inches to use your preferred measurement units.
100% Free & Private
No sign-up required. Your data is never stored or shared. Use our calorie calculator with complete privacy.
How It Works
Mifflin-St Jeor Formula
Our calculator uses the Mifflin-St Jeor equation, one of the most accurate methods for calculating Basal Metabolic Rate (BMR). This equation is more accurate than the older Harris-Benedict equation, especially for modern populations.
For Men: BMR = 10(weight) + 6.25(height) − 5(age) + 5
For Women: BMR = 10(weight) + 6.25(height) − 5(age) − 161
(Weight in kg, height in cm, age in years)
Basal Metabolic Rate (BMR)
BMR is the number of calories your body needs to maintain basic physiological functions at rest, including breathing, circulation, cell production, and nutrient processing. It's the minimum energy required when your body is completely at rest.
Total Daily Energy Expenditure (TDEE)
TDEE is your BMR multiplied by your activity level. It represents the total number of calories you burn in a day, including your baseline metabolism plus calories burned through physical activity.
Activity Level Multipliers:
- • Sedentary: BMR × 1.2
- • Lightly Active: BMR × 1.375
- • Moderately Active: BMR × 1.55
- • Very Active: BMR × 1.725
- • Extremely Active: BMR × 1.9
Caloric Goals
Maintenance
Eat at your TDEE to maintain your current weight.
Fat Loss
Eat 500 calories below your TDEE to lose approximately 0.5 kg (1 lb) per week. This creates a 3,500-calorie deficit, which equals 1 pound of fat loss.
Weight Gain
Eat 500 calories above your TDEE to gain approximately 0.5 kg (1 lb) per week. This creates a 3,500-calorie surplus for muscle and weight gain.
Important: These calculations are estimates based on scientific research. Individual results vary based on genetics, metabolism, diet quality, exercise type, sleep, and stress levels. For personalized advice, consult a registered dietitian or healthcare professional.
Frequently Asked Questions
How to Use This Calorie Calculator
Enter Your Details
Input your age, weight, height, gender, and select your activity level.
Get Results
See your BMR and TDEE calculated instantly using the Mifflin-St Jeor formula.
Choose Your Goal
Select from three calorie deficit/surplus options for your fitness goals.
Create Your Plan
Use your daily calorie target to build your nutrition plan and achieve your goals.
Ready to Discover Your Daily Calorie Needs?
Use our free Mifflin-St Jeor calorie calculator to get your accurate BMR and TDEE. Whether you're looking to lose fat, maintain your weight, or gain muscle, we'll help you calculate the right daily calorie target for your goals.