Clinical Mifflin-St Jeor Engine
TDEE & Daily Caloric Needs Calculator
Determine your exact maintenance calories and calculate customized calorie deficits or surpluses for fat loss, maintenance, or muscle growth with macro target recommendations.
02 / Daily Calorie & TDEE Target Planner
Daily Calorie & Deficit Target Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the clinical Mifflin-St Jeor equation.
Maintenance CaloriesZero Weight Change
2,534calories / day
Basal Metabolic Rate (BMR): 1,724 kcal (energy burned completely at rest).
Weight Management Targets
Mild Weight Loss (-0.25 kg/wk)-0.25 kg / wk
2,284kcal/day
Standard Weight Loss (-0.5 kg/wk)-0.50 kg / wk
2,034kcal/day
Accelerated Deficit (-1.0 kg/wk)-1.00 kg / wk
1,534kcal/day
Lean Muscle Gain+0.25 kg / wk
2,784kcal/day
Optimal Macro Distribution
High Protein Fitness Split (40% C / 35% P / 25% F)
Protein
178g
712 kcalCarbs
203g
814 kcalTotal Fat
56g
509 kcalZ7-Day Zigzag Calorie Cycling ScheduleOvercome Plateaus ↓
Zigzag calorie cycling prevents metabolic slowdown during fat loss by incorporating higher-calorie refeed days on weekends while maintaining your exact weekly net deficit.
How Total Daily Energy Expenditure (TDEE) Works
Your Total Daily Energy Expenditure (TDEE) represents the aggregate number of calories your body expends in a full 24-hour cycle. It consists of four distinct physiological components:
1. Basal Metabolic Rate (BMR) ~60-70%Cellular respiration, blood circulation, autonomic nervous system, and organ function at rest.
2. Non-Exercise Activity Thermogenesis (NEAT) ~15-20%Subconscious movement, walking steps, fidgeting, posture maintenance, and daily physical tasks.
3. Exercise Activity Thermogenesis (EAT) ~5-10%Structured athletic workouts, resistance training sessions, cardio running, and sports.
4. Thermic Effect of Food (TEF) ~8-10%Digestive metabolic expenditure required to break down, absorb, and assimilate dietary nutrients.