TDEE & Calorie Calculator.
Estimate your maintenance calories using the Mifflin-St Jeor formula, then find a working target for your goals.
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This is your estimated Total Daily Energy Expenditure. Eating this amount should theoretically keep your weight stable.
Eating at your estimated maintenance helps keep your weight stable. This is a great place to start to understand your baseline.
Formulas are just a start. Calorie Curve adapts this target based on your real-world data.
How this calculator works
This calculator uses the Mifflin-St Jeor equation, a standard, widely used formula for estimating Basal Metabolic Rate (BMR).
Your BMR is an estimate of the energy your body burns just staying alive. We multiply that by an Activity Factor to get your Total Daily Energy Expenditure (TDEE) — a rough approximation of how much you actually burn in a day.
The limitations of formulas
While this is a helpful starting point, all formulas provide a general baseline rather than a highly personalized measurement. They are based on population averages. Two people with the exact same age, height, weight, and activity level can have true maintenance calories that differ due to metabolism, NEAT (fidgeting, posture), and body composition.
This is why Calorie Curve is adaptive.
Instead of relying solely on a static formula, Calorie Curve uses this math as a starting point. After you log 10 days of food and a few weigh-ins, the app calculates your observed expenditure and cautiously begins blending the formula with your real-world data.
Also check out our Protein Calculator
Once you have your calorie target, find your optimal daily protein range for muscle preservation and growth.
Calculate protein range