A no-signup alternative to Healthline's calorie calculator — Mifflin-St Jeor BMR + activity-adjusted TDEE, with specific deficit targets like 1,676 kcal for 1 lb/wk loss.
For a 30-year-old, 5'10" (178 cm), 170 lb (77 kg) adult, here are the Mifflin-St Jeor BMR and resulting TDEE values at three activity levels (activity multipliers from ACSM):
| Profile | BMR (Mifflin) | Sedentary TDEE | Moderately active TDEE | Very active TDEE |
|---|---|---|---|---|
| Male | 1,696 kcal | 2,035 kcal | 2,459 kcal | 3,053 kcal |
| Female | 1,501 kcal | 1,801 kcal | 2,176 kcal | 2,702 kcal |
Source: Mifflin-St Jeor equation (1990); activity multipliers from ACSM (1.2 / 1.55 / 1.725).
Mifflin-St Jeor (1990) — the equation the Academy of Nutrition and Dietetics now recommends over the older Harris-Benedict. We display it above and use the ACSM activity multipliers (1.2 sedentary → 1.725 very active).
Beyond TDEE, you get a 1-lb/wk and 2-lb/wk deficit number (TDEE − 500 / − 1,000 kcal) with CDC safe-minimum guards (1,200 women / 1,500 men) — not just a generic TDEE number to interpret yourself.
The whole calculator runs in your browser. We don't collect your email, weight, age, or activity level — and there are no ads or affiliate links next to the inputs.
Activity multipliers and the Mifflin-St Jeor coefficients are re-checked against current USDA Dietary Guidelines and ACSM position stands. Last editorial review: October 13, 2026.
Basal Metabolic Rate (BMR) is the number of calories your body needs at rest.
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by your activity level.
Weight Management:
Activity Levels:
This calculator uses the Mifflin-St Jeor Equation, considered more accurate than older formulas. Individual results may vary based on genetics, metabolism, and other factors.
Type your age, sex, weight, height, and activity level. We use these to compute BMR (basal metabolic rate) with the Mifflin-St Jeor equation, the most accurate for most adults.
We multiply your BMR by an activity factor to get TDEE (total daily energy expenditure). The result is the calories you need to maintain your current weight.
Choose weight loss, maintenance, or weight gain. For loss, we subtract 500-750 calories; for gain, we add 300-500. The calculator shows the safe minimum (1200 women, 1500 men).
For related calculations, try our TDEE calculator.
Also known as: TDEE calculator, BMR calculator, daily calorie needs calculator, calorie counter, calorie deficit calculator, weight loss calorie calculator, metabolism calculator, and macro calculator. All use the same Mifflin-St Jeor equation — pick the mode that matches your goal above.
Daily calorie needs are estimates. Individual variation can be 10-25%. For personalized guidance, consult a registered dietitian.
Cross-checked against authoritative formulas (IRS, NIST, ACSM) and updated for 2025/2026 tax years and rates.
No server roundtrip. All math runs in your browser so results appear the moment you finish typing.
We never collect, store, or transmit your inputs. Every calculation runs locally in your browser.
Each calculator includes the formula, plain-English explanation, and FAQs so you understand the result.
Estimates only. Calculator results are for educational and planning purposes — not professional advice. For binding decisions on taxes, investments, health, or legal matters, consult a qualified professional.
FAQ
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A calorie deficit calculator computes the difference between your TDEE (calories burned daily) and your target intake. A safe deficit is 500-1000 calories/day, producing 1-2 lbs of fat loss per week. Our calorie deficit calculator also shows the minimum safe intake (1,200 women / 1,500 men) and the projected timeline to reach your goal weight.
How it works
Our calorie deficit calculator lets you find your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) based on your stats and activity level in four steps.
Type your age, biological sex, height, and current weight. These are used to calculate your BMR with the Mifflin-St Jeor equation.
Choose the option that best describes your weekly exercise, from sedentary to very active. Be honest, not aspirational - most people overestimate.
Pick lose, maintain, or gain weight. The calculator adjusts your daily target by 500 calories for loss or 300-500 for gain.
The result shows your TDEE for maintenance, plus a personalized calorie target for your goal, and a recommended macro split.
Find total daily energy expenditure for your activity level.
Find your basal metabolic rate with the Mifflin-St Jeor equation.
Find daily protein, carb, and fat targets for your goal.
Find the calorie deficit needed to hit a weight-loss target.
Find your daily protein target by goal — RDA, endurance, strength, fat loss, or older adult.
TDEE-based calorie targets with CDC safe minimums (1,200 women / 1,500 men) and macro split for 0.5–2 lb/week loss.
Discover a holistic approach to health and fitness planning using calorie, BMR, and TDEE calculators.
Understand the differences between BMI and body fat percentage, and how calorie intake affects your body composition.
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