Estimate your Total Daily Energy Expenditure and maintenance calories using the Mifflin-St Jeor formula, with informational loss and gain reference points.
Maintenance calories (TDEE)
2,633 kcal
Basal metabolic rate (BMR)
1,699 kcal
Approximate activity factor
×1.55
Gentle loss target (−500 kcal)
2,133 kcal
Gradual gain target (+300 kcal)
2,933 kcal
These are general estimates. Individual variation is significant — pair these numbers with guidance from a registered dietitian or healthcare professional.
This calculator provides estimates for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Individual needs vary. Consult a qualified healthcare provider or registered dietitian before making significant changes to your diet or health routine.
How to use this calculator
Enter your biological sex, weight in kilograms, height in centimetres, age in years, and your typical activity level. The calculator first estimates your Basal Metabolic Rate (BMR) — the calories your body needs at rest — then multiplies it by an activity factor to give your Total Daily Energy Expenditure (TDEE).
Understanding your result
Your maintenance calories represent roughly what you need to maintain your current weight. The gentle loss reference point (maintenance minus 500 kcal/day) corresponds to a commonly cited moderate deficit. The gradual gain point (maintenance plus 300 kcal/day) is a starting reference for muscle gain. These are estimates with significant individual variation — pair them with professional guidance.
Disclaimer
This calculator provides estimates for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Individual needs vary. Consult a qualified healthcare provider or registered dietitian before making significant changes to your diet or health routine.
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OptiAI brings your nutrition, fitness, health metrics, and goals together in one place — so you can track progress against your targets with an AI assistant that remembers your context, rather than recalculating from scratch each time.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn in a day, accounting for your basal metabolic rate (the energy your body needs at rest) multiplied by an activity factor.
How accurate are calorie estimates?
The Mifflin-St Jeor equation is one of the most validated BMR formulas, but all calorie estimates carry significant individual variation — often ±10–20%. Actual expenditure depends on body composition, metabolic efficiency, hormonal factors, and more. Use the estimate as a starting point, not a precise target.
What are the loss and gain targets?
The gentle loss target subtracts 500 kcal from maintenance, which is a commonly cited moderate deficit. The gradual gain target adds 300 kcal. These are general reference points; individual responses vary considerably.
Is this medical advice?
No. This calculator provides estimates for informational purposes only. Always consult a qualified healthcare professional before making decisions about your health.
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