Nutrition & DietMifflin-St Jeor Equation

Calorie Calculator

The Calorie Calculator utilizes the Mifflin-St Jeor equation to compute daily caloric needs for weight maintenance, mild weight loss, fast weight loss, or weight gain.

Nutrition & Diet• Mifflin-St Jeor Equation

Calorie Calculator

Determine daily caloric requirements to maintain, lose, or gain weight safely.

Gender

Age10 – 120 yrs

yrs

Height50 – 250 cm

Weight20 – 350 kg

Activity

• Exercise: 15-30 minutes of elevated heart rate activity.

• Intense exercise: 45-120 minutes of elevated heart rate activity.

• Very intense exercise: 2+ hours of elevated heart rate activity.

Maintenance Energy Requirement:

2,489 Calories/day

Daily Energy Expenditure (TDEE)Maintenance (TDEE)

2,489kcal/day

Maintenance (TDEE)

Calorie Deficit

1200-1900

Moderate Deficit

1900-2200

Maintenance (TDEE)

2200-2700

Surplus (Lean Gain)

2700-3200

High Surplus

3200-4000

Mild Loss (-0.25k)2,23990%

Weight Loss (-0.5k)1,98980%

Mild Gain (+0.25k)2,739110%

Resting BMR1,699baseline

Evidence-based estimations. Consult a physician for personalized guidance.

Clinical Formula & Calculation Standard

Official clinical definitions and validated mathematical models

Mifflin-St Jeor Energy Expenditure & Goal Multipliers

Men: 10W + 6.25H - 5A + 5 | Women: 10W + 6.25H - 5A - 161 (W in kg, H in cm, A in years)

Calculates Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Caloric deficits or surpluses are applied to yield target weight loss (-250 to -1,000 kcal/day) or weight gain (+250 to +1,000 kcal/day).

Physical Activity Level (PAL) Multipliers

Activity Level	Weekly Exercise Description	Multiplier
Sedentary	Little to no formal exercise, desk job	1.200 × BMR
Lightly Active	Light exercise or sports 1–3 days/week	1.375 × BMR
Moderately Active	Moderate exercise or sports 4–5 days/week	1.465 × BMR
Very Active	Daily hard exercise or intense exercise 3–4 days/week	1.550 × BMR
Extremely Active	Intense sports 6–7 days/week	1.725 × BMR
Extra Active	Heavy manual labor or 2× daily intense workouts	1.900 × BMR

Calorie Deficit & Surplus Benchmarks (1 lb body fat ≈ 3,500 kcal)

Target Goal	Daily Adjustment	Weekly Rate	% of Maintenance
Weight Maintenance	0 kcal/day	0.0 lb (0 kg) / wk	100%
Mild Weight Loss	-250 kcal/day	-0.5 lb (-0.23 kg) / wk	~90%
Standard Weight Loss	-500 kcal/day	-1.0 lb (-0.45 kg) / wk	~80%
Extreme Weight Loss	-1,000 kcal/day	-2.0 lb (-0.91 kg) / wk	~60%
Mild Weight Gain	+250 kcal/day	+0.5 lb (+0.23 kg) / wk	~110%
Standard Weight Gain	+500 kcal/day	+1.0 lb (+0.45 kg) / wk	~120%

Clinical Insights & Practical Usage

Minimum safe daily caloric intakes without clinical supervision are 1,200 kcal/day for adult women and 1,500 kcal/day for adult men to avoid nutrient deficiencies and adaptive thermogenesis.
Zigzag cycling schedules distribute weekly calories unevenly (e.g., 2 higher refeed days at maintenance and 5 lower deficit days) to preserve leptin and metabolic rate.
1 kcal = 4.1868 kJ = 4,186.8 Joules = 1,000 calories.

Related Nutrition & Diet Tools

View all 28

BMR Calculator

Calculate your Basal Metabolic Rate (BMR) - the calories burned at complete rest.

Calculate

TDEE Calculator

Compute your Total Daily Energy Expenditure (TDEE) based on activity and metabolic rate.

Calculate

Macro Calculator

Calculate daily carbohydrate, protein, and fat grams for your fitness goals.

Calculate