Calculate your BMR, TDEE, and personalized calorie goals using the Mifflin-St Jeor formula
The Mifflin-St Jeor equation is widely considered the most accurate formula for estimating Basal Metabolic Rate (BMR) — the calories your body burns at rest.
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Your TDEE is calculated by multiplying BMR by an activity factor. To lose weight, aim for a 500 calorie daily deficit (roughly 1 lb/week loss). To gain weight, add 500 calories above maintenance.