Maintenance Calorie Calculator

Find your daily caloric maintenance level using the Mifflin-St Jeor equation, the gold standard for estimating BMR. Enter your details below to calculate your Basal Metabolic Rate, Total Daily Energy Expenditure, and calorie targets for cutting, maintaining, or bulking.

Sex
Biological sex
Age
yrs
Units
Unit system
Height
ft
in
Weight
lbs
Activity Level
How is this calculated?

This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate formula for estimating Basal Metabolic Rate (BMR) in most individuals.

For males:

BMR = (10 × weightkg) + (6.25 × heightcm) − (5 × age) + 5

For females:

BMR = (10 × weightkg) + (6.25 × heightcm) − (5 × age) − 161

Your BMR is then multiplied by an activity factor to estimate your Total Daily Energy Expenditure (TDEE) — the total number of calories you burn in a day including exercise and daily activity.

TDEE = BMR × Activity Multiplier

Activity multipliers:

Sedentary: 1.2  |  Lightly Active: 1.375  |  Moderately Active: 1.55  |  Very Active: 1.725  |  Extra Active: 1.9

These are estimates. Individual metabolism varies based on genetics, body composition, hormones, and other factors. Use your TDEE as a starting point and adjust based on real-world results over 2–4 weeks.

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