Daily Calorie & TDEE Maintenance Calculator — ZYCalculator

A calorie calculator estimates your daily Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) using the Mifflin-St Jeor formula.

Formula & Method

BMR = 10W + 6.25H - 5A + s | TDEE = BMR × Activity Factor (1.2 to 1.9)

How to Use

  1. Input Stats & Gender: Enter your age, biological sex, height, and current weight.
  2. Select Physical Activity Level: Choose between sedentary, lightly active, moderate, or heavy training.
  3. View Calorie & Macro Targets: Get maintenance TDEE, fat loss targets (-500 kcal), and protein/carb/fat gram breakdowns.

Frequently Asked Questions

How are maintenance calories (TDEE) calculated?

ZYCalculator uses the clinically validated Mifflin-St Jeor formula to compute Basal Metabolic Rate (BMR), then applies an Activity Multiplier (1.2 to 1.9) to determine Total Daily Energy Expenditure (TDEE).

How many calories should I eat to lose weight safely?

A moderate caloric deficit of 500 kcal/day yields approximately 0.5 kg (1 lb) of fat loss per week without sacrificing lean muscle mass or slowing metabolic rate.

What is the difference between BMR and TDEE?

BMR is the minimum energy required to keep vital organs functioning at complete rest. TDEE includes BMR plus physical activity, exercise, and the thermic effect of food.