Daily Calorie & TDEE Calculator
Compute Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the clinical Mifflin-St Jeor standard, and set precise weight loss or muscle gain targets
Total Daily Energy Expenditure (TDEE)
2,654 kcal / day
Basal Metabolic Rate (BMR): 1,712 kcal
Calories required to maintain your current body weight
Basal Metabolic Rate (BMR)
1,712 kcal
Energy burned at complete rest
Maintenance TDEE
2,654 kcal
BMR × Activity Multiplier
Clinical Formula
Mifflin-St Jeor
Gold-standard medical equation
Weekly Energy Turnover
18,578 kcal
Total weekly caloric burn
Select Target Pace & Goal Strategy
Target Daily Calorie Intake
2,154 kcal / day
Target Deficit: -500 kcal / day
Projected Weight Change: -1.0 pound per week (~3,500 kcal deficit rule)
Target Daily Calories
2,154 kcal
Daily energy budget
Caloric Adjustment
-500 kcal
Daily deficit or surplus
Projected Weekly Pace
1.0 lb / week
Estimated rate of change
Monthly Fat Loss Estimate
~4.3 lbs / mo
30-day projected trajectory
Daily Energy Expenditure Components
Component
Typical Share
Physiological Definition
BMR (Basal)60% – 70%Energy to sustain vital organ function at rest
NEAT15% – 20%Non-exercise activity (walking, fidgeting, posture)
TEF (Thermic Effect)8% – 10%Energy cost of digesting, absorbing and processing food
EAT (Exercise)5% – 15%Planned physical workouts and structured training
Metabolic Adaptability Note
During prolonged caloric deficits, NEAT often drops subconsciously as the body conserves energy. Periodic diet breaks can help normalize metabolic rate.