Daily starting target
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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.
Already have a calorie target? Log today’s food.
Enter your details
Your calorie starting point
Your daily starting target will appear here after calculation.
Estimated maintenance
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Resting energy estimate
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Selected goal
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Activity level
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This is a starting estimate, not a permanent calorie target. Your 14-day intake and body-weight trend will show whether it fits you.
Test this target for 14 days
What to watch
Use the same progress measure each week so the trend is easy to compare.
When to change it
Keep the target unchanged until you have completed a 14-day test.
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 the target consistently for 14 days, then compare weekly body-weight averages alongside gym performance, hunger, recovery, and how closely you followed the target.
Change the target only when the trend and how consistently you followed it show that an adjustment is needed. Small percentage changes are easier to judge than a fixed 500-calorie jump.
Keep moving with the right tool
Calorie & Macro Tracker
Turn your calorie target into a daily routine. Log what you actually eat, see calories and macros together, and build the trend needed before changing your target.
1RM Calculator
Turn a clean working set into practical strength-loading targets for your next training block.
Plateau Diagnosis
Find the training, recovery, nutrition, or consistency issue most likely holding progress back.
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 provides a useful starting estimate, but it cannot measure your individual calorie needs. Use your 14-day intake and body-weight trend to decide whether the target fits you.
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.