MAINTENANCE CALORIES
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How This Calorie Calculator Works
Uses the Mifflin-St Jeor equation to estimate BMR, then adjusts for activity level to find your Total Daily Energy Expenditure (TDEE).
The Formula
Men: BMR = 10×weight + 6.25×height − 5×age + 5
Women: BMR = 10×weight + 6.25×height − 5×age − 161
Using This for Goals
A ~500 calorie deficit/day leads to roughly 0.5kg/week loss; a similar surplus is used for gaining.
Frequently Asked Questions
Is this accurate for everyone?
It's a solid estimate; individual metabolism varies, so adjust based on real results.
What's a safe deficit?
500 cal/day (about 0.5kg/week loss) is commonly recommended as sustainable.
Does this cover pregnancy?
No, consult a doctor for personalized guidance in these cases.