Estimate BMR with Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle, then scale by activity and an optional cut.
| BMR (kcal) | – |
| TDEE (kcal) | – |
| After cut (kcal) | – |
Use this calculator for adult energy sketches. Mifflin-St Jeor is 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women). Harris-Benedict is the older pair. Katch-McArdle is 370 + 21.6 × lean kg and ignores sex, height, and age. Activity multiplies BMR by 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, or 1.9 extra. Target = TDEE × (1 − cut%). This is not a medical diet.
Weight and lean mass can be entered in kilograms (kg) or pounds (lb). Height can be entered in centimetres (cm) or inches (in); the calculator converts before the formula.
Equation: Mifflin for most adults; Katch if you know lean mass.
Sex: Used by Mifflin and Harris.
Weight: Scale weight, in kg or lb.
Height: Standing height, in cm or in.
Age: Age in years.
Lean mass: Lean kilograms, used only on Katch, in kg or lb.
Activity: Classic 1.2–1.9 multipliers, not a wearable.
Cut (%): 0 keeps maintenance. 15 is a common fat-loss sketch.
BMR: Basal metabolic rate, kcal/day.
TDEE: BMR × activity, kcal/day.
After cut: TDEE reduced by the cut percent.
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