People type this into search every day: calorie calculator TDEE BMR.
BMR here is the resting piece. TDEE is that piece times a physical activity level, the PAL you type. The daily calorie calculator uses the Mifflin-St Jeor adult equations for the resting piece, then multiplies. It is a population equation for healthy adults. It is not a meal plan and it is not medical advice.
Resting energy, then the multiplier you type
The resting equations were published in the American Journal of Clinical Nutrition in 1990. The paper is indexed as PubMed 2305711. In the form this calculator uses:
Male equation: 10 × kg + 6.25 × cm − 5 × age + 5
Female equation: 10 × kg + 6.25 × cm − 5 × age − 161
daily calories = BMR × PAL
The two equations differ by 5 − (−161) = 166 kcal at rest, for the same weight, height, and age. The select on the calculator stores 1 for the male equation and 0 for the female equation. The card prints that 1 or 0.
Age is clamped to the range 18 through 120 before it enters the equation. A PAL under 1 is lifted to 1. The field itself allows 1.00 to 2.50 in steps of 0.05.
FAO, WHO, and UNU describe adult lifestyle bands the calculator repeats:
| PAL you type | Band on the card |
|---|---|
| under 1.40 | Below the FAO adult lifestyle range |
| 1.40 to 1.69 | Sedentary or light activity |
| 1.70 to 1.99 | Active or moderately active |
| 2.00 to 2.40 | Vigorous or vigorously active |
| over 2.40 | Above the FAO long-term adult range |
A PAL of 1.00 is allowed by the math and it sits under the FAO sedentary band. Sedentary, in that report, starts at 1.40. The resting equation already assumes a fasted, resting adult. PAL is how you scale that rest up to a whole day. It is not a second resting formula.
Fig 1
Resting energy times PAL
The sex constant is the last term in the resting equation
BMR is 10 times kilograms, plus 6.25 times centimetres, minus 5 times age, then +5 or −161. Daily calories are that BMR times the PAL you type.
The same height and weight as a BMI screen is the BMI post. A lifting number from a different formula is the one-rep max post. The calorie result does not price a meal. The meal cost calculator is the money per serving, once you already know what you cooked.
Example 1: the published default, male equation
- equation: male (field value 1)
- weight: 70 kg
- height: 175 cm
- age: 35
- PAL: 1.75
Resting:
10 × 70 = 700
6.25 × 175 = 1,093.75
5 × 35 = 175
BMR: 700 + 1,093.75 − 175 + 5 = 1,623.75 kcal, displayed as 1,624 kcal
Day: 1,623.75 × 1.75 = 2,841.5625 kcal, displayed as 2,842 kcal
Week: 2,841.5625 × 7 = 19,890.9375 kcal, displayed as 19,891 kcal
Band: Active or moderately active. 1.75 sits in the 1.70 to 1.99 range.
Calculator result
Daily calorie needs
- Mifflin-St Jeor equation
- 1
- Weight
- 70 kg
- Height
- 175 cm
- Age
- 35 years
- Physical activity level (PAL)
- 1.75
2,842 kcal
estimated daily energy expenditure
- Resting energy (BMR)
- 1,624 kcal
- Physical activity level
- 1.75
- FAO/WHO lifestyle band
- Active or moderately active
- Weekly estimate
- 19,891 kcal
The activity inside that day is 2,842 − 1,624 = 1,218 kcal on the rounded figures. The resting share is 1,624 ÷ 2,842 = 57.1%. The PAL’s share is 42.9%. That split is 1 ÷ 1.75 and 0.75 ÷ 1.75. Any other body on PAL 1.75 has the same two shares. The calories change. The percentages do not.
Fig 2 · 1/2
2,842 kcal, rest and activity
Male equation, 70 kg, 175 cm, age 35, PAL 1.75
Rest
1,624 kcal
Activity
1,218 kcal
Resting energy is 1,624 kcal.
The PAL adds 1,218 kcal. The day is 2,842 kcal.
Example 2: the same body, female equation
Change only the equation, from 1 to 0. Weight, height, age, and PAL stay put.
BMR: 1,623.75 − 166 = 1,457.75 kcal, displayed as 1,458 kcal
Day: 1,457.75 × 1.75 = 2,551.0625 kcal, displayed as 2,551 kcal
Week: displayed as 17,857 kcal
Band: still Active or moderately active. The band reads the PAL, not the equation.
Calculator result
Daily calorie needs
- Mifflin-St Jeor equation
- 0
- Weight
- 70 kg
- Height
- 175 cm
- Age
- 35 years
- Physical activity level (PAL)
- 1.75
2,551 kcal
estimated daily energy expenditure
- Resting energy (BMR)
- 1,458 kcal
- Physical activity level
- 1.75
- FAO/WHO lifestyle band
- Active or moderately active
- Weekly estimate
- 17,857 kcal
The rounded days differ by 2,842 − 2,551 = 291 kcal. The unrounded gap is 166 × 1.75 = 290.5 kcal. One kcal of that 291 is rounding. Using the male constant on a person you meant to run through the female equation, at this PAL, is about 291 kcal a day, and 19,891 − 17,857 = 2,034 kcal on the displayed weeks.
A second pair, both equations, so the 166 is not a one-body fluke. Age 42, 90 kg, 178 cm, PAL 1.6.
Male BMR: 10 × 90 + 6.25 × 178 − 5 × 42 + 5 = 900 + 1,112.5 − 210 + 5 = 1,807.5, displayed as 1,808 kcal
Male day: 1,807.5 × 1.6 = 2,892 kcal
Female BMR: 1,807.5 − 166 = 1,641.5, displayed as 1,642 kcal
Female day: 1,641.5 × 1.6 = 2,626.4, displayed as 2,626 kcal
Band for both: Sedentary or light activity, because 1.60 is inside 1.40 to 1.69.
Displayed gap: 2,892 − 2,626 = 266 kcal. Unrounded: 166 × 1.6 = 265.6 kcal. The resting gap stayed 166. The daily gap shrank because the PAL shrank, from 1.75 to 1.60.
Example 3: three other adults
Age 65, male equation, same 70 kg and 175 cm, PAL 1.40.
BMR: 700 + 1,093.75 − 5 × 65 + 5 = 1,798.75 − 325 = 1,473.75, displayed as 1,474 kcal
Day: 1,473.75 × 1.40 = 2,063.25, displayed as 2,063 kcal
Week: 14,443 kcal
Band: Sedentary or light activity
Against Example 1, the day is 2,842 − 2,063 = 779 kcal lower. Part of that is age (30 years × 5 = 150 kcal off the BMR) and part is the PAL (1.40 instead of 1.75). The age section and the PAL section each hold one of those still, so you can see them apart.
Age 28, female equation, 62 kg, 165 cm, PAL 1.55.
BMR: 10 × 62 + 6.25 × 165 − 5 × 28 − 161 = 620 + 1,031.25 − 140 − 161 = 1,350.25, displayed as 1,350 kcal
Day: 1,350.25 × 1.55 = 2,092.8875, displayed as 2,093 kcal
Week: 14,650 kcal
Band: Sedentary or light activity. 1.55 is under 1.70.
Age 70, 55 kg, 160 cm, PAL 1.40, both equations.
Male BMR: 10 × 55 + 6.25 × 160 − 5 × 70 + 5 = 550 + 1,000 − 350 + 5 = 1,205, displayed as 1,205 kcal
Male day: 1,205 × 1.40 = 1,687 kcal
Female BMR: 1,205 − 166 = 1,039 kcal
Female day: 1,039 × 1.40 = 1,454.6, displayed as 1,455 kcal
Week, female equation: 10,182 kcal. Week, male equation: 11,809 kcal.
Band: sedentary or light, on both. This is the smallest day in the post. The inputs are a smaller body, an older age, and a PAL at the bottom of the FAO sedentary band. None of those three is a target. They are the fields the equation multiplies.
Example 4: a larger 25-year-old, male equation
- weight: 85 kg
- height: 180 cm
- age: 25
- PAL: 1.90
BMR: 10 × 85 + 6.25 × 180 − 5 × 25 + 5 = 850 + 1,125 − 125 + 5 = 1,855 kcal
Day: 1,855 × 1.90 = 3,524.5, displayed as 3,525 kcal
Week: 24,672 kcal
Band: Active or moderately active. 1.90 is under 2.00, so it does not reach the vigorous band.
Calculator result
Daily calorie needs
- Mifflin-St Jeor equation
- 1
- Weight
- 85 kg
- Height
- 180 cm
- Age
- 25 years
- Physical activity level (PAL)
- 1.9
3,525 kcal
estimated daily energy expenditure
- Resting energy (BMR)
- 1,855 kcal
- Physical activity level
- 1.9
- FAO/WHO lifestyle band
- Active or moderately active
- Weekly estimate
- 24,672 kcal
Set next to Example 1, the day is 3,525 − 2,842 = 683 kcal higher. The BMR is 1,855 − 1,624 = 231 kcal higher, and the PAL is 1.90 instead of 1.75, so both the base and the multiplier moved. Example 5 changes only the multiplier. Example 6 changes only the age.
Example 5: what if I change only the PAL
Male equation, 70 kg, 175 cm, age 35. BMR stays 1,623.75 kcal, displayed as 1,624 kcal, on every row.
| PAL | Day | Week | Band |
|---|---|---|---|
| 1.00 | 1,624 kcal | 11,366 kcal | Below the FAO adult lifestyle range |
| 1.40 | 2,273 kcal | 15,913 kcal | Sedentary or light activity |
| 1.55 | 2,517 kcal | 17,618 kcal | Sedentary or light activity |
| 1.69 | 2,744 kcal | 19,209 kcal | Sedentary or light activity |
| 1.70 | 2,760 kcal | 19,323 kcal | Active or moderately active |
| 1.75 | 2,842 kcal | 19,891 kcal | Active or moderately active |
| 1.99 | 3,231 kcal | 22,619 kcal | Active or moderately active |
| 2.00 | 3,248 kcal | 22,733 kcal | Vigorous or vigorously active |
| 2.20 | 3,572 kcal | 25,006 kcal | Vigorous or vigorously active |
| 2.40 | 3,897 kcal | 27,279 kcal | Vigorous or vigorously active |
| 2.50 | 4,059 kcal | 28,416 kcal | Above the FAO long-term adult range |
The day is the BMR times the PAL, then rounded. 1,623.75 × 1.40 = 2,273.25, which displays as 2,273. 1,623.75 × 2 = 3,247.5, which displays as 3,248.
Two boundaries are easy to miss because the calories barely move and the band name changes.
From PAL 1.69 to 1.70 the day moves from 2,744 to 2,760, a gap of 16 kcal. The band changes from sedentary or light to active or moderately active. FAO’s published split is 1.40 to 1.69, then 1.70 to 1.99. The calculator follows that split. A PAL you typed as 1.69 and a PAL you typed as 1.70 are neighbors on the calorie line and different labels on the card.
From 1.99 to 2.00 the day moves from 3,231 to 3,248, a gap of 17 kcal, and the label changes from active to vigorous.
From 2.40 to 2.50 the day moves from 3,897 to 4,059, a gap of 162 kcal, and the label changes from vigorous to above the FAO long-term adult range. The input allows 2.50. The FAO range cited on the calculator stops at 2.40.
Fig 3 · 1/2
Both equations at three PAL values
70 kg, 175 cm, age 35. BMR is 1,624 or 1,458.
kcal / day
- Male equation
- Female equation
| Category | Male equation | Female equation |
|---|---|---|
| PAL 1.40 | 2273 | 2041 |
| PAL 1.75 | 2842 | 2551 |
| PAL 2.00 | 3248 | 2916 |
The male equation is 2,273, 2,842, and 3,248 kcal.
The female equation is 2,041, 2,551, and 2,916 kcal at the same three PAL values.
The female row is Example 2’s equation at those three PAL values: 1,457.75 × 1.40 = 2,040.85, displayed as 2,041; × 1.75 = 2,551; × 2 = 2,915.5, displayed as 2,916.
Example 6: what if I change only the age
Male equation, 70 kg, 175 cm, PAL 1.75. Each year of age subtracts 5 kcal from the BMR. At this PAL that is 5 × 1.75 = 8.75 kcal a day, before rounding.
| Age | BMR | Day | Week |
|---|---|---|---|
| 18 | 1,709 kcal | 2,990 kcal | 20,932 kcal |
| 25 | 1,674 kcal | 2,929 kcal | 20,503 kcal |
| 35 | 1,624 kcal | 2,842 kcal | 19,891 kcal |
| 45 | 1,574 kcal | 2,754 kcal | 19,278 kcal |
| 55 | 1,524 kcal | 2,667 kcal | 18,666 kcal |
| 65 | 1,474 kcal | 2,579 kcal | 18,053 kcal |
| 80 | 1,399 kcal | 2,448 kcal | 17,135 kcal |
The band stays Active or moderately active on every row, because the PAL stayed at 1.75.
Check the 10-year step from 35 to 45. The BMR falls by 50 kcal (10 × 5). The day falls by 87.5 kcal before rounding. The displayed days move from 2,842 to 2,754, a gap of 88. The extra 0.5 kcal is the rounding on each end.
From 18 to 80 is 62 years, 62 × 8.75 = 542.5 kcal a day. The displayed days move from 2,990 to 2,448, a gap of 542.
The age-65 row here is PAL 1.75, so the day is 2,579. Example 3’s 65-year-old used PAL 1.40 and landed at 2,063. Same body, same equation, different multiplier. 1,473.75 × 1.75 = 2,579.0625, which is the 2,579 in this table. 1,473.75 × 1.40 = 2,063.25, which is Example 3.
Fig 4 · 1/7
Daily calories as age rises
Male equation, 70 kg, 175 cm, PAL 1.75
kcal / day
- Day
| Point | Day |
|---|---|
| 18 | 2990 |
| 25 | 2929 |
| 35 | 2842 |
| 45 | 2754 |
| 55 | 2667 |
| 65 | 2579 |
| 80 | 2448 |
At 18 the day is 2,990 kcal. At 35 it is 2,842 kcal.
At 65 the day is 2,579 kcal. At 80 it is 2,448 kcal.
Example 7: the common mistakes
Treating the BMR as the day
PAL 1.00 on the default body returns 1,624 kcal, and the band says the PAL is below the FAO adult lifestyle range. The default day at PAL 1.75 is 2,842 kcal. The gap is the 1,218 kcal in the figure above. On this calculator a mostly seated week starts at PAL 1.40, which is 2,273 kcal for the same body. That is 2,273 − 1,624 = 649 kcal above the resting number, and 2,842 − 2,273 = 569 kcal below the default active day.
Adding a workout on top of a PAL that already includes the week
PAL 1.75 is already an active or moderately active day, in the FAO band the card names. The 1,218 kcal is that activity. If you add another exercise allowance on top of 2,842, you count the day’s movement a second time. Drop the PAL toward 1.40 when the week is mostly sitting, or lift it toward 2.00 when the week is hard training. Do that inside the one multiplier. The equation does not have a second activity box.
Using the wrong constant
The male equation ends in +5. The female equation ends in −161. Swapping them shifts the BMR by 166 kcal and the day by 166 times the PAL. On the default body that is the Example 2 gap, 291 kcal on the rounded results. The card’s equation field is the place to check. A 1 runs the male equation. A 0 runs the female equation.
Expecting the BMI category to change the calories
BMI at 175 cm and 70 kg is 22.9, from the BMI calculator. This calorie equation uses the kilograms, the centimetres, the age, and the equation you pick. It does not read the BMI category. Two adults can have different days when the kilograms, the centimetres, the age, or the PAL change. The category word does not enter the Mifflin equation.
Example 8: the age clamp, and a PAL past the FAO range
Type age 16 on the default body, male equation, PAL 1.75.
The formula lifts 16 to 18. The result matches the age-18 row in Example 6: BMR 1,709 kcal, day 2,990 kcal, week 20,932 kcal.
You did not get a 16-year-old estimate. You got the 18-year-old one. The field minimum is 18, and the equation was published for adults. A teenager needs a different method than this clamp.
Type age 130 on the same body and PAL.
The formula caps age at 120.
BMR: 700 + 1,093.75 − 5 × 120 + 5 = 1,198.75, displayed as 1,199 kcal
Day: 1,198.75 × 1.75 = 2,097.8125, displayed as 2,098 kcal
Week: 14,685 kcal
The card will not show a 130-year-old calculation. It shows the 120-year-old one.
PAL 2.50 on the default 35-year-old is already in the Example 5 table: 4,059 kcal a day, and the band “Above the FAO long-term adult range”. PAL 2.40 is the top of the vigorous band, at 3,897 kcal. The 162 kcal between them is 1,623.75 × 0.10, rounded. If you are picking a PAL above 2.40, you are outside the long-term adult range FAO described, even though the field accepts 2.50 and the multiplication still runs.
The estimates next to each other
| Example | Equation | Weight | Height | Age | PAL | BMR | Day |
|---|---|---|---|---|---|---|---|
| 1. Default | Male | 70 kg | 175 cm | 35 | 1.75 | 1,624 | 2,842 |
| 2. Same body | Female | 70 kg | 175 cm | 35 | 1.75 | 1,458 | 2,551 |
| 2. Office | Male | 90 kg | 178 cm | 42 | 1.60 | 1,808 | 2,892 |
| 2. Office | Female | 90 kg | 178 cm | 42 | 1.60 | 1,642 | 2,626 |
| 3. Age 65, sedentary | Male | 70 kg | 175 cm | 65 | 1.40 | 1,474 | 2,063 |
| 3. Age 28 | Female | 62 kg | 165 cm | 28 | 1.55 | 1,350 | 2,093 |
| 3. Small, age 70 | Male | 55 kg | 160 cm | 70 | 1.40 | 1,205 | 1,687 |
| 3. Small, age 70 | Female | 55 kg | 160 cm | 70 | 1.40 | 1,039 | 1,455 |
| 4. Larger, age 25 | Male | 85 kg | 180 cm | 25 | 1.90 | 1,855 | 3,525 |
| 5. PAL 1.00 | Male | 70 kg | 175 cm | 35 | 1.00 | 1,624 | 1,624 |
| 5. PAL 1.40 | Male | 70 kg | 175 cm | 35 | 1.40 | 1,624 | 2,273 |
| 5. PAL 2.00 | Male | 70 kg | 175 cm | 35 | 2.00 | 1,624 | 3,248 |
| 5. PAL 2.40 | Male | 70 kg | 175 cm | 35 | 2.40 | 1,624 | 3,897 |
| 6. Age 18 | Male | 70 kg | 175 cm | 18 | 1.75 | 1,709 | 2,990 |
| 6. Age 80 | Male | 70 kg | 175 cm | 80 | 1.75 | 1,399 | 2,448 |
| 7. Rest used as the day | Male | 70 kg | 175 cm | 35 | 1.00 | 1,624 | 1,624 |
| 8. Age 16, clamped | Male | 70 kg | 175 cm | 18 used | 1.75 | 1,709 | 2,990 |
| 8. Age 130, clamped | Male | 70 kg | 175 cm | 120 used | 1.75 | 1,199 | 2,098 |
| 8. PAL 2.50 | Male | 70 kg | 175 cm | 35 | 2.50 | 1,624 | 4,059 |
Open the daily calorie calculator and set the equation, the body, the age, and a PAL for the whole week. Read the band next to the PAL before you chase a 10 kcal difference. The BMI calculator will take the same height and weight and return a screening category, which this equation does not use. Pregnancy, illness, and ages under 18 sit outside Mifflin-St Jeor as this page runs it. The result is a population estimate for a healthy adult, not a prescription.