Mifflin-St Jeor Formula
Calorie & Macro Calculator
Calculate Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and daily macro targets (protein, carbs, fats).
Direct Answer:Your Basal Metabolic Rate (BMR) represents the calories burned at complete rest, while Total Daily Energy Expenditure (TDEE) accounts for daily physical activity. To lose 0.5 kg of fat per week, maintain a consistent 500 kcal daily deficit below your TDEE.
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Adjust Parameters
Body Profile & Lifestyle
Required for Mifflin-St Jeor formula (+5 for male, -161 for female).
yrs
yrs
15100
kg
kg
30300
cm
cm
100250
Daily Calorie Target
2,542 kcal
Maintain Current Weight (0 kcal)
Basal Metabolic Rate (BMR)
1,640 kcal/day
Calories at complete rest
Maintenance (TDEE)
2,542 kcal/day
With current physical activity
Weekly Projected Change
Maintain 0.0 kg
Estimated body mass trajectory
Daily Water Intake
2.3 Liters
33ml per kg body mass
Macronutrient Partitioning
Balanced Diet (30P / 40C / 30F)2542 kcal
Protein (30%)
191g
763 kcal
Carbs (40%)
254g
1017 kcal
Fats (30%)
85g
763 kcal
Fitness & Muscle Sparing (35P / 35C / 30F)2542 kcal
Protein (35%)
223g
890 kcal
Carbs (35%)
223g
890 kcal
Fats (30%)
85g
763 kcal
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How This Is Calculated
Transparent mathematical formulas and assumptions used across our financial engines.
Mathematical Formula
\text{BMR} = 10 \cdot W + 6.25 \cdot H - 5 \cdot A + s \quad \mid \quad \text{TDEE} = \text{BMR} \times \text{Activity Factor}
Variables & Legend
W
Body weight in kilograms (kg)
H
Height in centimeters (cm)
A
Age in completed years
s
Sex constant (+5 for biological men, -161 for biological women)
F
Multiplier from 1.2 (sedentary) to 1.9 (very active)
Step-by-Step Calculation
- Calculate BMR:
10W + 6.25H - 5A + sClinical Mifflin-St Jeor resting energy expenditure.
- Multiply by Activity:
\text{TDEE} = \text{BMR} \times FTotal daily maintenance calories.
- Apply Goal Delta:
\text{Target} = \text{TDEE} + \DeltaAdjust for fat loss deficit or muscle surplus.
Conventions & Assumptions
- 1 kg of body fat contains approximately 7,700 kcal. A daily deficit of 500 kcal equals roughly 3,500 kcal per week (~0.45 to 0.5 kg fat loss).
- To prevent metabolic slowdown and loss of lean muscle mass, daily calorie intake should not fall below 1,200 kcal for women or 1,500 kcal for men.
Frequently Asked Questions
BMR (Basal Metabolic Rate) is the minimum energy your body burns strictly to stay alive in a coma (breathing, cellular repair, heartbeat). TDEE (Total Daily Energy Expenditure) is your actual total calorie burn factoring in walking, exercise, work, and digestion.