Appetite Files

How many calories
should you actually eat?

It's not 2,000. Find your real TDEE in 30 seconds, backed by the Mifflin-St Jeor equation — the most accurate formula for healthy adults.

Step 1 — Your Stats

Calculate Your TDEE

Enter your basics. We'll show you the real math.

Sex
♂ Male
♀ Female
Age
yrs
Weight
kg
Height
cm
Activity Level
Sedentary
Desk job, little or no exercise
× 1.2
Lightly Active
Light exercise 1–3× per week
× 1.375
Moderately Active
Exercise 3–5× per week
× 1.55
Very Active
Hard exercise 6–7× per week
× 1.725
Extremely Active
Physical job + training on top
× 1.9
Your Daily Calorie Need
0
kcal to maintain weight
Lose Weight
—
−500 kcal / day
Maintain
—
Your TDEE
Build Muscle
—
+500 kcal / day
Remember
These are estimates. Real metabolism varies. Use this as a starting point, track your weight for 2–3 weeks, and adjust by 100–200 calories if you're not seeing the change you want.
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✓USDA primary data
✓28 nutrients scored
✓Full methodology
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The Math

♂ Men
BMR = (10 × weightkg) + (6.25 × heightcm) − (5 × age) + 5
♀ Women
BMR = (10 × weightkg) + (6.25 × heightcm) − (5 × age) − 161
Source: Mifflin MD, St Jeor ST, et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 51(2):241–247.