BMR & TDEE Daily Caloric Needs Calculator (Mifflin-St Jeor)
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the clinical Mifflin-St Jeor formula with tailored caloric targets for fat loss, maintenance, and lean bulking.
Calculator Inputs
Live Real-TimeDaily Maintenance Calories (TDEE)
Fat Loss Target (-500 kcal)
2,204.75 kcal/day
Basal Metabolic Rate (BMR)
1,745 kcal/day
Muscle Gain Target (+350 kcal)
3,054.75 kcal/day
Nutrition Tip: To preserve lean muscle mass in a deficit, aim for 1.6 to 2.2g of dietary protein per kg of body weight daily.
Daily Calorie Targets Breakdown
Detailed Calculation Breakdown
Calculation Methodology
Mifflin-St Jeor: Men BMR = 10W + 6.25H - 5A + 5; Women BMR = 10W + 6.25H - 5A - 161. TDEE = BMR * Physical Activity Multiplier.
Important Legal & Educational Disclaimer
This tool provides nutritional energy expenditure estimates based on clinical metabolic formulas.
This calculator is designed for educational and informational purposes only based on public statutory frameworks. The outputs do not constitute binding financial, tax, or legal advice. We assume no liability for decisions made based on these estimations. Always verify with the relevant official authorities or a certified professional advisor.
Frequently Asked Questions
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