TDEE and calorie targets
Mifflin-St Jeor, then an activity multiplier. Five boxes, and the arithmetic is shown with your own numbers in it so you can check the answer rather than trust it.
Your numbers
What you weigh now, not what you are aiming for. First thing in the morning is the steadiest reading.
Without shoes. Centimetres, or feet and inches if that is what you know.
In years. The equation subtracts five calories for each one, so a rough figure is fine.
Mifflin-St Jeor was derived with two, and which one applies to you is the only thing this picks.
There is no third constant, and this site is not going to invent one and put a number behind it.
Count the whole week, not the hours you train. This is the box people overstate, and it moves the answer more than anything else here.
Most people pick a level above their actual one, because training three times a week feels active even when the other 165 hours are spent sitting.
Maintenance calories
Fill in the boxes and press Calculate. Nothing is worked out until you ask for it.
- Bodyweight
- Height
- Age
- Which constant the equation uses
- How active you are
Nothing is sent anywhere. The whole sum happens in this tab, and what you type is only kept if you come back.
A worked example
A 30 year old woman weighing 65 kg at 168 cm, training three days a week, lands on a BMR of 1,389 kcal and a TDEE of 1,910 kcal a day. The sum is 10 x 65 + 6.25 x 168 - 5 x 30 - 161 = 1,389, then x 1.375 = 1,910.
Press “Show me a filled-in example” above to put those numbers in the boxes.