Calculate Your Daily Calories

÷ SmartCalc 🥗 Health Guide BMR and TDEE explained using the Mifflin-St Jeor equation — 8 visual slides SmartCalc · smart-calculator.in Calorie Calc →

Two Key Numbers

÷ SmartCalc 2 / 8 BMR vs TDEE 🛌 BMR — calories burned at complete rest to keep organs working 🏃 TDEE — total calories burned including all daily activity TDEE = BMR multiplied by your activity level The formula → Calculate Mine

Mifflin-St Jeor Equation

÷ SmartCalc 3 / 8 Formula Men BMR = 10W + 6.25H - 5A + 5 Women BMR = 10W + 6.25H - 5A - 161 W = weight kg · H = height cm · A = age Real example → Try It

Step-by-Step Calculation

÷ SmartCalc 4 / 8 Example Male · 25yr · 70kg · 170cm BMR = 10x70 + 6.25x170 - 5x25 + 5 = 700 + 1062.5 - 125 + 5 BMR = 1,642 kcal/day Moderately active (x1.55) TDEE = 1,642 x 1.55 TDEE = 2,545 kcal/day Activity levels → Calculate Mine

Which Multiplier Are You?

÷ SmartCalc 5 / 8 Activity Levels Sedentary Desk job, no exercise x1.2 Light active 1 to 3 days per week x1.375 Moderate 3 to 5 days per week x1.55 Very active 6 to 7 days per week x1.725 Setting goals → My TDEE

Setting Your Calorie Target

÷ SmartCalc 6 / 8 Calorie Goals TDEE Maintain weight -500 Lose 0.5kg/week +300 Build muscle Never go below 1,200 kcal (women) or 1,500 kcal (men) Nutrition tips → Calculate

Hit Your Calorie Goal

÷ SmartCalc 7 / 8 Nutrition Tips 🥦 Eat whole foods — naturally filling, lower calorie density 💪 High protein — 1.6 to 2.2g per kg body weight for satiety 😴 Sleep 7 to 9 hours — poor sleep raises hunger hormones by 24% Calculate your TDEE → Open Tool

Calculate Your Daily Calories

÷ SmartCalc 8 / 8 🥗 Free Tool Enter age, sex, height, weight and activity. Get your BMR and TDEE instantly. Free · Instant · No signup 🥗 Open Calorie Calculator →