Calorie Needs & TDEE Calculator: Interactive Graph & Formula

Estimated Daily Maintenance Calories (TDEE)

2,587 kcal/day

Basal Metabolic Rate (BMR): 1,669 kcal/day (×1.55 activity factor)

Resting BMR (Mifflin-St Jeor) 1,669 kcal/day

Mild Deficit (−250 kcal) 2,337 kcal/day

Moderate Deficit (−500 kcal) 2,087 kcal/day

Lean Surplus (+300 kcal) 2,887 kcal/day

Inputs

Physiological Reference Equations

Select the Mifflin-St Jeor equation constant.

Age years

Validated for adults aged 18–100.

Body Weight kg

Current body weight in kilograms.

Height cm

Standing height in centimeters.

Typical Weekly Activity Level

Multiplier applied to resting BMR to estimate total daily burn.

Results & Graph

Estimated Daily Maintenance Calories (TDEE)

2,587 kcal/day

Basal Metabolic Rate (BMR): 1,669 kcal/day (×1.55 activity factor)

Resting BMR (Mifflin-St Jeor)

1,669 kcal/day

Mild Deficit (−250 kcal)

2,337 kcal/day

~0.25 kg/week pace

Moderate Deficit (−500 kcal)

2,087 kcal/day

Floored at safe minimum

Lean Surplus (+300 kcal)

2,887 kcal/day

Daily Energy Targets & Macro Breakdown

Comparison of Resting BMR, Maintenance TDEE, Deficit, and Surplus

Graph 1 • Mifflin-St Jeor BMR & Activity Multiplier Ladder Compare resting BMR against all 5 physical activity levels

Graph 2 • Balanced 40/30/30 Macronutrient Split (kcal & grams) Protein = 4 kcal/g, Carbs = 4 kcal/g, Fat = 9 kcal/g

Graph 3 • 12-Week Projected Body Weight Trajectory (kg) 7,700 kcal net energy deficit ≈ 1.0 kg adipose tissue loss

Summary: Resting BMR is 1669 kcal/day and maintenance TDEE is 2587 kcal/day.

Summary: Your resting Basal Metabolic Rate (BMR) via the Mifflin-St Jeor equation is approximately 1,669 kcal/day. Multiplying by your activity factor (1.55) yields an estimated Total Daily Energy Expenditure (TDEE) of 2,587 kcal/day. A balanced 30/40/30 macronutrient split at maintenance provides 194g protein, 259g carbohydrates, and 86g dietary fat.

⚠️ Nutritional Estimation Note: Mifflin-St Jeor estimates population average resting expenditure for non-pregnant adults. Individual metabolic rates vary with body composition, thyroid function, and training volume.

Estimated Daily Energy & Macronutrient Targets (30% P / 40% C / 30% F)

Goal Profile	Daily Calories	Protein (g)	Carbs (g)	Fat (g)
Resting BMR (Coma/Complete Rest)	1669 kcal	125g	167g	56g
Moderate Deficit (Weight Loss)	2087 kcal	156g	209g	70g
Mild Deficit (−250 kcal)	2337 kcal	175g	234g	78g
Maintenance (TDEE)	2587 kcal	194g	259g	86g
Lean Muscle Surplus (+300 kcal)	2887 kcal	216g	289g	96g

Formula & Mathematical Methodology: Mifflin-St Jeor Resting Energy Expenditure (1990)

BMR = 10 W + 6.25 H - 5 A + s (s = +5 male, -161 female) TDEE = BMR \times Activity Factor

$BMR$ : Basal Metabolic Rate (resting energy expenditure in kcal/day)
$TDEE$ : Total Daily Energy Expenditure including physical activity and thermic effect of food
$s$ : Sex-specific regression intercept (+5 for males, −161 for females)

Rounding: Calorie and gram targets are rounded to the nearest whole number.

Worked Example: 30-Year-Old Male, 72 kg, 175 cm, Moderately Active (×1.55)

Calculate BMR and maintenance TDEE for a 30-year-old male weighing 72 kg at 175 cm who exercises 3–5 days/week.

Compute BMR = (10 × 72) + (6.25 × 175) − (5 × 30) + 5 = 720 + 1093.75 − 150 + 5 = 1,668.75 kcal/day.
Compute TDEE = 1,668.75 × 1.55 = 2,586.56 ≈ 2,587 kcal/day.
A 500 kcal/day moderate deficit target is 2,087 kcal/day.

Result: Resting BMR is 1,669 kcal/day and maintenance TDEE is 2,587 kcal/day.

Frequently Asked Questions

Why is the Mifflin-St Jeor equation preferred over the older Harris-Benedict formula?

Systematic reviews by the Academy of Nutrition and Dietetics found Mifflin-St Jeor (1990) predicts resting metabolic rate within 10% of measured indirect calorimetry more frequently than the 1919 Harris-Benedict equation.

Should I eat below my Basal Metabolic Rate (BMR)?

Sustained intake aggressively below BMR without medical supervision can accelerate lean muscle loss and micronutrient deficiencies. A moderate deficit of 250–500 kcal below TDEE is generally more sustainable.

Health & Fitness • Nutrition & Energy Expenditure Guide

How to Use the Calorie Needs & TDEE Calculator: Practical Guide & Visual Analysis

Compute your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) across five physical activity tiers using the clinical Mifflin-St Jeor equation, complete with macronutrient gram splits. Whether you are researching calories per day, tdee calculator, bmr calculator, macro calculator, how many calories should i eat, this interactive tool helps you estimate resting Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), weight management calorie targets, and daily macronutrient grams.

Interpreting the 3 Custom Visual Graphs & Key Outputs

As you adjust Physiological Reference Equations, Age, Body Weight, Height, the calculator immediately computes Maintenance Calories / TDEE (kcal/day), Resting BMR (kcal/day), Mild & Moderate Deficit Targets, Balanced Macro Split (Protein, Carbs, Fat in grams) and updates all three domain-specific SVG charts in real time. Instead of relying on a single static figure, you can inspect the primary domain diagram, component breakdown, and multi-point trajectory curve to see how changing your inputs shifts the final result. Use the Compare (up to 3 scenarios) button to evaluate side-by-side variations before making a decision.

Real-World Benchmark & Planning Tips (Global Clinical Nutrition Standard)

In our benchmark scenario (30-Year-Old Male, 72 kg, 175 cm, Moderately Active (×1.55)), Resting BMR is 1,669 kcal/day and maintenance TDEE is 2,587 kcal/day. Keep in mind that uses standard Atwater energy equivalents: 4 kcal/g for protein, 4 kcal/g for carbohydrates, and 9 kcal/g for dietary fat. For related calculations in Health & Fitness, explore BMI Calculator (Body Mass Index), Cooking Conversions & Recipe Scaling Calculator, Age Calculator.