How should I use my calorie target?

Use the result as a starting target, then review scale trend, gym performance, energy, and adherence over the next two to three weeks before making small changes.

Free Performance Calculator

BMR & TDEE Calculator

Calculate your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and a practical calorie target for fat loss, maintenance, or muscle gain using the Mifflin-St Jeor equation.

Enter your details

Sex

Age (years)

Height (cm)

Weight (kg)

Activity level Goal

BMR estimate

Your approximate resting calorie requirement before daily movement and training are added.

Maintenance calories

Your estimated Total Daily Energy Expenditure (TDEE) based on your selected activity multiplier.

Goal calories

A practical starting target for Cutting, Maintenance, or Bulking based on the same base estimate.

Activity guide

Sedentary: mostly sitting, low activity outside training.
Light: some movement plus 1–2 training sessions weekly.
Moderate: 3-4 training sessions and average daily movement.
Very active: 5-7 training sessions and physically active work.
Athlete / 2x day

How the BMR and TDEE calculation works

This calculator uses the Mifflin-St Jeor equation to estimate BMR, then applies your chosen activity multiplier to estimate Total Daily Energy Expenditure. That gives you a maintenance-calorie baseline.

Your selected goal then shifts the maintenance estimate into a practical daily intake target for fat loss, maintenance, or muscle gain. It is intentionally made simple so you can get a reliable and usable calculation.

How to use your calorie target well

Use this as your starting number, then notice your body-weight trend, gym performance, hunger, recovery, and consistency over the next two to three weeks.

Cut: lose ~0.5–1.0% Bodyweight / week; Bulk: gain ~0.25–0.5% Bodyweight / week — use calories only as the tool to hit that rate, not the mainstream fixed ±500 rule.

Strength calculator

Need strength loading targets? Use our dedicated one-rep max calculator to estimate 1RM, training max, and working percentages.

Open 1RM calculator

Plateau diagnosis tool

Stuck on progress? Use our plateau diagnosis tool to identify likely bottlenecks and get targeted next-step recommendations.

Open Plateau Diagnosis Tool

Calculator FAQ

What is the difference between BMR and TDEE?

BMR is the number of calories your body uses at rest. TDEE adds your daily movement and training by applying an activity multiplier to your BMR.

Is the Mifflin-St Jeor equation accurate?

It is one of the most accurate equations for estimating calorie needs, but still it is not a lab. Real-world observation and if needed adjustment are recommended.

Do I need an account to use this calculator?

No. This page is public and free. You only need an account if you want to save your results and get the complete StrengthCode experience.