Dashboard Streaks Recalculate

Dashboard Streaks Recalculate Get Started

Step 1 of 2

Let's find your maintenance calories.

We use the scientifically-validated Mifflin-St Jeor equation for the most accurate estimate.

Unit system

Age

Sex assigned at birth

Height

ft

in

Height

cm

Weight

lbs

Weight

kg

Activity Level

Honest assessment gives you the most useful number.

Please fill in all fields before calculating.

Your maintenance calories

—

kcal / day

Step 2 of 2 — Pick your goal

Tap a goal to continue →

About the formula

The Mifflin-St Jeor equation (1990) is considered the gold standard for estimating basal metabolic rate (BMR) — the calories your body burns at complete rest.

Your TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, giving you the calories needed to maintain your current weight.

BMR formula

Male: (10 × kg) + (6.25 × cm) − (5 × age) + 5Female: (10 × kg) + (6.25 × cm) − (5 × age) − 161

Activity multipliers

Sedentary× 1.2

Lightly Active× 1.375

Moderately Active× 1.55

Very Active× 1.725

Extra Active× 1.9

Why not BMI?

BMI ignores muscle mass, age, and activity — making it a poor predictor of metabolic rate. Mifflin-St Jeor accounts for body composition more accurately.

CalorieMetric— Free forever. No signup needed.

AppHome Calculator Dashboard Streaks

CompanyAbout Privacy Policy Disclaimer