Mifflin-St Jeor Formula

Calculator for BMR and Caloric Expenditure daily

Find out your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) — how many calories you burn per day at rest and based on your activity level.

In centimeters, e.g. 175
Factor in training + walking + physical work
Your daily calorie burn (TDEE)
2.557 kcal/day
Calories you burn per day based on activity level.
BMR (at rest) 1.650 kcal
To lose weight (500 kcal deficit) 2.057 kcal
To build muscle (+300 kcal) 2.857 kcal
View macro breakdown → Save in the app →

How the calculation works

We use the Mifflin-St Jeor equation (1990), considered today the most accurate for the general population.

Mifflin-St Jeor Formula

Male: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Woman: 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

Activity factor

Sedentary: ×1.2 · Light: ×1.375 · Moderate: ×1.55 · High: ×1.725 · Athlete: ×1.9

️ For Weight Loss

Create a 300 to 500 kcal deficit below your TDEE. Don't go below your BMR — it can hurt your metabolism and muscle mass.

To build muscle

Aim for a surplus of 200 to 400 kcal above your TDEE, with protein intake between 1.6 and 2.2 g/kg of body weight per day.

Frequently asked questions

What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns per day at complete rest, just to maintain vital functions like breathing, heart rate, and body temperature.
What's the difference between BMR and TDEE?
BMR is your resting energy burn. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor — it represents the total calories you burn per day, accounting for work, workouts, and everyday tasks.
How many calories should I eat to lose weight?
To lose weight safely, create a deficit of 300 to 500 kcal below your TDEE. This results in a loss of about 1 lb per week. Don't eat below your BMR to preserve metabolism and muscle mass.
Is the Mifflin-St Jeor formula reliable?
Yes. The Mifflin-St Jeor equation (1990) is considered the most accurate for the general population today, with an average error of ±10%. It's recommended by the American Dietetic Association as the standard for estimating BMR.

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This is a statistical estimate with a margin of ±10%. For greater accuracy, get indirect calorimetry done by a health professional. This does not replace nutritional guidance.