Calculators
Free Mifflin-St Jeor calculator that shows every step of the equation
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Free calculators for estimating total daily energy expenditure (TDEE) and basal metabolic rate (BMR) using the Mifflin-St Jeor equation, showing all working.
TDEE Steps provides free calculators for energy expenditure that display the complete mathematical working. The main Mifflin-St Jeor calculator shows the equation, substitutes your values for weight, height, age and sex, and displays each intermediate result, allowing you to verify the calculation. Beyond the basic calculator, TDEE Steps offers variants using body fat percentage (Katch-McArdle), step counts, and adaptive estimates based on your own weight changes. All calculators are designed for adults 18 and over and provide estimates for general information only, not medical advice.
Pricing model: Free
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Measured after TDEE Steps went live on Zivaro Launch on 11 November 2026.
Day 0 since launch. Next receipt: day 30, 11 Dec 2026. These are measurements, not proof of cause: many things move these numbers. Figures we have not measured are left out.
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For most healthy adults, Mifflin-St Jeor is more accurate than Harris-Benedict. A 2005 systematic review found it predicted resting metabolic rate within 10 percent of the measured value more often. However, neither equation is a direct measurement, and both can miss by more than 10 percent for a sizeable minority of people.
The standard activity factors are 1.2 (sedentary), 1.375 (lightly active, 1–3 days a week), 1.55 (moderately active, 3–5 days), 1.725 (very active, 6–7 days), and 1.9 (extra active, physical job or twice-daily training). These describe your whole day, not just workouts, so most people rate themselves too high.
No. Mifflin-St Jeor requires only weight, height, age and sex. If you have a measured body fat percentage, the Katch-McArdle equation is an alternative worth comparing.
Mifflin-St Jeor BMR = 10 × weight in kg + 6.25 × height in cm − 5 × age in years, then + 5 for men or − 161 for women. For a 30-year-old man of 70 kg and 175 cm that is 700 + 1093.75 − 150 + 5 = 1648.75 kcal/day, about 1649. TDEE is that BMR multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extra active).
A 30-year-old man of 70 kg and 175 cm has a Mifflin-St Jeor BMR of 1649 kcal/day (1648.75 before rounding) and a TDEE of about 2556 kcal/day if moderately active (× 1.55). Across the five activity levels his TDEE is 1979 (× 1.2), 2267 (× 1.375), 2556 (× 1.55), 2844 (× 1.725), 3133 (× 1.9) kcal/day. A woman of the same age, weight and height gets a BMR of 1483 kcal/day, 166 less.
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