Mifflin-St Jeor (Men): BMR = 10×W + 6.25×H − 5×A + 5
Mifflin-St Jeor (Women): BMR = 10×W + 6.25×H − 5×A − 161
TDEE = BMR × Activity Factor | Goal adjusts by ±500–1000 kcal
Target Calorie Intake Calculator 2025: BMR, TDEE, and Weight Goals
Target calorie intake is your daily energy requirement based on BMR, activity, and goals. Our calculator uses Mifflin-St Jeor (error <5%) — superior to Harris-Benedict. Achieve 0.5–1 kg/week loss/gain safely.
Step-by-Step Process
- BMR: Calories at rest (Mifflin-St Jeor)
- TDEE: BMR × Activity (1.2–1.9)
- Goal: TDEE ± 500 (0.5 kg) or ±1000 (1 kg)
Activity Multipliers
| Level | Multiplier | Example |
|---|---|---|
| Sedentary | 1.2 | Desk job, no exercise |
| Light | 1.375 | Walks, light gym |
| Moderate | 1.55 | 3–5 workouts/week |
| Very Active | 1.725 | Daily training |
| Extra | 1.9 | Athlete, labor |
Safe Weight Change
- Loss: 500 kcal deficit = 0.5 kg/week (3500 kcal = 1 lb fat)
- Never below 1200 (women) / 1500 (men)
- Gain: 500–1000 kcal surplus for lean mass
Formula Accuracy
- Mifflin-St Jeor (1990): ±10% error, gold standard
- Harris-Benedict (1919): Overestimates by 5–15% in obese
Limitations
- Not for <18 years (use pediatric growth charts)
- Less accurate in extreme BMI (<15 or >40)
- Does not account for NEAT, hormones, or medications
Pro Tips
- Track weekly average intake, not daily
- Recalculate every 5–10 kg change
- Pair with BMR and protein (1.6–2.2g/kg)
FAQs
Can I lose 2 kg/week? Not recommended — muscle loss, metabolic slowdown.
What if I’m pregnant? Add 300–500 kcal (use OB calculator).
How often to remeasure? Every 4–6 weeks during active change.
Conclusion
Use our 2025 Target Calorie Calculator for science-based nutrition. Combine with strength training and sleep for optimal body composition.
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