Calorie Calculator
Mifflin-St Jeor — the medical gold standard
68 kg
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Maintenance calories (TDEE)
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BMR (resting)
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Lose 0.5 kg/wk
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Lose 1 kg/wk
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Gain 0.25 kg/wk
Use it for 2 weeks, then adjust
These are estimates — start here, weigh yourself every Sunday morning for 2 weeks, then tweak ±200 kcal based on what the scale actually did.
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How Mifflin-St Jeor works
BMR (men) = 10×weight + 6.25×height − 5×age + 5 · BMR (women) = same formula, −161 instead of +5. Multiply by activity factor to get TDEE (Total Daily Energy Expenditure) — the calories your body burns daily.
- Fat loss: eat 500 kcal below TDEE → ~0.5 kg fat/week lost (safe rate)
- Muscle gain: eat 250 kcal above TDEE → ~0.25 kg/week gained with strength training
- Never go below 1,200 kcal (women) / 1,500 kcal (men) without medical supervision — muscle loss and metabolic adaptation follow
Indian context: desi diets often underestimate oil & ghee — 1 tbsp ghee = 120 kcal, a samosa = 260 kcal, chai w/ sugar 3×/day = 240 kcal. Log honestly for 3 days first.