Nutrition & supplements
How many calories do you burn per day (TDEE)?
BMR and daily calories with the Mifflin-St Jeor formula, plus targets for cutting or bulking.
Quick answer
TDEE = BMR × activity factor. BMR uses Mifflin-St Jeor: for a 30-year-old man at 75 kg and 175 cm, BMR = 10×75 + 6.25×175 − 5×30 + 5 = 1,699 kcal. With moderate activity (factor 1.55): 1,699 × 1.55 ≈ 2,633 kcal/day maintenance.
Maintenance calories (TDEE)
2,633 kcal
- Basal metabolic rate (BMR)
- 1,699 kcal
- To lose weight (~15% deficit)
- 2,238 kcal
- To gain muscle (~10% surplus)
- 2,896 kcal
Mifflin-St Jeor formula, the most accurate for the general population. It is an estimate: track your real weight for 2-3 weeks and adjust. Not a substitute for medical or dietitian advice.
How it works
Cutting typically uses a 10–20% deficit (~2,240 kcal at 15% off); bulking a 10% surplus (~2,896 kcal). These are starting estimates — track weight for 2–3 weeks and adjust by 100–200 kcal if you are not moving toward your goal.
Frequently asked questions
Mifflin-St Jeor vs Harris-Benedict — which to use?+
Mifflin-St Jeor (used here) is more accurate for modern populations. Harris-Benedict tends to overestimate by 5–10%. Katch-McArdle is best if you know your body-fat percentage, because it uses lean mass instead of total weight.
What activity level should I select?+
Count structured exercise only, not your job, unless it is physically demanding. Desk job + 3 gym sessions/week = "light" or "moderate", not "intense". Overestimating activity is the most common reason calorie targets fail.
How big should my calorie deficit be?+
A 300–500 kcal/day deficit loses roughly 0.3–0.5 kg per week — sustainable for most people. Larger deficits speed the scale but increase muscle loss and hunger. Never go below BMR without medical supervision.
Why is my weight not changing at the calculated TDEE?+
Metabolic adaptation, logging errors (oils, sauces, drinks), water retention and NEAT changes all shift real needs. If weight is flat after 3 weeks at a supposed deficit, drop 150–200 kcal or add daily steps before assuming the formula is wrong.
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