myHealthMate · public tool
Calorie and TDEE Calculator
Estimate resting energy and a rough daily maintenance range from adult height, weight, age, an equation coefficient and an activity heuristic. Optional deficit scenarios are illustrations, not personal prescriptions.
Free interactive tool
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Inputs stay in this browser. Results update as you edit; invalid values hide the previous estimate.
20–350 kg equivalent.
100–250 cm equivalent.
Equation range: ages 19–78.
Original equation input; not a gender assessment.
A planning multiplier, not measured activity.
Starts at maintenance; scenarios are not prescriptions.
Resting estimate
1,427 kcal/day
Equation estimate at rest
Estimated maintenance
1,961 kcal/day
Resting estimate × activity heuristic
No deficit selected
1,961 kcal/day
Arithmetic illustration, not a personalized target
The math behind it
Formula and assumptions
Mifflin–St Jeor: resting kcal/day = 10 × kg + 6.25 × cm − 5 × age + 5 (male coefficient) or −161 (female coefficient). Estimated maintenance = resting estimate × selected activity factor.
How the estimate is built
The Mifflin–St Jeor equation estimates resting energy expenditure using weight, height, age and one of two coefficients studied in adults. It was developed from healthy adults aged 19 to 78, so the estimate is not validated for every age or health circumstance. The coefficient is a mathematical input from the original equation, not an assessment of gender, identity, hormones or an individual’s physiology. If this framing does not fit your situation, do not force a result; a clinician or dietitian can help choose a more suitable method.
To estimate total daily energy expenditure, the resting estimate is multiplied by a selected activity factor. The listed sedentary, light, moderate and very active factors are common planning heuristics, not part of the original Mifflin validation and not a measurement of your movement. A desk-based day, a training session and ordinary errands are hard to compress into one multiplier. Real needs vary with body composition, health, environment, food absorption and changes over time. Treat the displayed output as a starting estimate rather than a precise calorie allowance.
Deficits deserve extra care
The default is maintenance with no deficit. The optional 10%, 15% and 20% scenarios simply apply arithmetic to the maintenance estimate; they are not a recommendation to lose weight. A warning suppresses the deficit figure when the shared calculation flags a low estimate or an underweight BMI. Even when a number is visible, it may not be safe or appropriate. Pregnancy, breastfeeding, adolescence, eating-disorder history, recovery from illness and many medical conditions call for individual advice rather than a generic calculator.
Energy requirements are not fixed from day to day, and food labels and portion estimates also have uncertainty. Avoid treating a single calorie target as a pass/fail score or as a guarantee of weight change. If you are considering a substantial change in intake, have unexplained weight change, or find tracking distressing, speak with a qualified professional. This page does not diagnose, prescribe a diet, assess nutrient adequacy or replace care. Its purpose is to show how assumptions shape an estimate so you can discuss it more clearly.
Background reading
Sources and context
These references provide background for the formulas and limitations. A link is not an endorsement or evidence that the source reviewed this tool.
More context
Related reading
Common questions
Before you use this number
What does TDEE mean here?
It is an estimated maintenance energy value created by multiplying resting energy by a chosen activity heuristic; it is not measured expenditure.
Why choose a male or female coefficient?
Those are the two coefficients in the original equation. They are equation inputs, not a judgment about gender or a complete account of physiology.
Does a deficit guarantee weight loss?
No. The deficit option is arithmetic only, not a personalized prescription or an outcome guarantee.
Who should avoid generic calorie targets?
People who are pregnant, breastfeeding, under 19, managing an eating disorder, or dealing with relevant illness should seek individual guidance.