Estimate the calories you burn each day (TDEE) based on age, sex and activity.
Mifflin–St Jeor BMR × activity multiplier.
30-year-old male, 175 cm, 75 kg, moderately active → BMR ≈ 1,674, TDEE ≈ 2,595 kcal/day.
Your total daily energy expenditure (TDEE) is the number of calories you burn in a day. Eat around this to maintain weight, less to lose, more to gain.
Mifflin–St Jeor — the most accurate of the common BMR formulas.
A ~500 kcal daily deficit yields about 0.5 kg (1 lb) of loss per week.
Calculate your body mass index and see which WHO category it falls in.
Estimate body fat percentage using the U.S. Navy tape-measure formula.
Enter a date of birth to see your exact age down to the day.