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Estimate your daily energy.
Understand your estimated maintenance calories, see the assumptions and turn the result into practical food choices.
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Resting energy and daily energy
Mifflin–St Jeor estimates resting energy, often called BMR in everyday calculators. We multiply that estimate by an activity range to approximate daily maintenance energy. It is not a measurement of your metabolism.
Choose a whole-day routine
Activity includes work, transport and leisure. The range shows how different activity assumptions change the estimate; it is not a statistical uncertainty interval. The midpoint is an editable example, not the most accurate answer.
Use macros as an illustration
A split of calories shows grams of protein, fat and carbohydrate. It does not establish your individual requirements or a weight-loss plan. Use the protein calculator and food explorer for the next practical comparison.
Calculation
Mifflin–St Jeor: 10 × kg + 6.25 × cm − 5 × age, then +5 (male) or −161 (female). Daily energy ≈ resting energy × activity factor.
This range reflects the activity category, not a confidence interval. We use estimated resting energy as a proxy for BMR with FAO activity ranges; this combination is an approximation, not a validated individual measurement.
- Mostly seated / light movement: PAL 1.4–1.69
- Moving regularly / active routine: PAL 1.7–1.99
- Physically demanding daily routine: PAL 2–2.4
Worked example: male, age 30, 70 kg, 175 cm, light activity. Estimated resting energy (REE / BMR): 1,649 kcal. Estimated maintenance energy: 2,310–2,790 kcal / day.
Explore a macro split
An optional energy split, not a prescription. The starting example is 20% protein, 30% fat and 50% carbohydrate. 2,550 kcal: 127.5 g protein, 85 g Fat, 318.8 g carbohydrate.
Adult reference ranges guide these controls. Grams use 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat. Protein needs also depend on body weight and context; compare with the protein calculator. These factors do not replace declared food-label energy.
For healthy adults aged 19–78. This model is not for pregnancy, breastfeeding, medical diets or unusually low or high activity.
A few useful answers
Is TDEE the same as BMR?
No. BMR describes energy at basal rest; TDEE covers the whole day. This calculator estimates resting energy and applies an activity range as an approximation. It does not measure either value.
Does this give a calorie target for losing weight?
The result estimates maintenance energy. It does not subtract a calorie deficit or predict a weight-loss date. Individual goals and medical circumstances need more context.
Why does my result differ from another calculator?
Equations, activity factors and rounding can differ. This page publishes its method and uses a range. The original resting-energy study included adults aged 19–78; a formula cannot capture every person's circumstances.
Free nutrition tools
Estimate daily protein and energy, build a meal, and compare foods in the portions you actually eat.
A convenient option for busy days
Yobeve bars provide declared protein in a portable 50 g serving. Compare them with your usual foods and choose what fits your day.
Both bars contain milk, collagen and polyols; Chocolate Caramel also contains peanuts. No added sugar does not mean zero sugar. See each full label for allergens and warnings.
Sources & how it works
Food values are estimates from USDA FoodData Central SR Legacy (April 2018) and Yobeve product labels, checked 19 October 2026. They are reference foods, not measurements of every Vietnamese variety or brand. Check the food state and your own label. Example portions are adjustable, not prescribed.
For healthy adults aged 19–78. This model is not for pregnancy, breastfeeding, medical diets or unusually low or high activity.