Estimate your basal metabolism and your daily needs. No data is sent.
The tool first estimates your basal metabolic rate (BMR), the energy your body uses at rest to breathe, maintain its temperature and keep its organs working. It uses the Mifflin-St Jeor equation, published in 1990 and considered one of the most reliable for the general population:
10 × weight (kg) + 6.25 × height (cm) − 5 × age + 510 × weight (kg) + 6.25 × height (cm) − 5 × age − 161This result is then multiplied by an activity factor to get your total daily energy expenditure (TDEE), what you burn over a whole day. The tool also shows targets for weight loss and weight gain, 500 kcal below and above that figure.
| Level | Description | Factor |
|---|---|---|
| Sedentary | Little or no exercise, desk job | 1.2 |
| Light | Exercise 1 to 3 days a week | 1.375 |
| Moderate | Exercise 3 to 5 days a week | 1.55 |
| Intense | Exercise 6 to 7 days a week | 1.725 |
| Very intense | Physical job plus exercise | 1.9 |
Be honest about your level: most people overestimate their activity. When in doubt, choose the lower level.
Then adjust according to how your weight actually changes over several weeks: that is the best indicator of your true needs.
These equations give an estimate, usually within 10% for most adults. They are less accurate for very muscular people, athletes, pregnant or breastfeeding women, and in case of health problems. In those situations, or for significant weight loss, ask a doctor or dietitian for advice.
They are estimates. Real needs vary with genetics, muscle mass, sleep and health. Use them as a starting point, then adjust according to how your weight changes.
BMR is what your body burns at complete rest. TDEE adds the day's activity: it is the value to use when planning your diet.
No. The calculation happens in your browser; nothing is transmitted or saved.
Not without medical supervision. A moderate deficit relative to TDEE is enough and preserves muscle mass.