Enter your sex, age, weight and height, then choose an activity level. You get resting energy from the Mifflin-St Jeor equation and an estimate of the calories you burn in a day.
Updated
An estimate for a typical person with your numbers; measured energy use can differ by several hundred kcal. Not medical or dietary advice.
lb × 0.45359237 = kg · ft × 30.48 + in × 2.54 = cm.
men: 10 × kg + 6.25 × cm − 5 × age + 5 · women: 10 × kg + 6.25 × cm − 5 × age − 161 [1]. Shown rounded to a whole kcal.
TDEE = REE × PAL, rounded to a whole kcal · kJ = TDEE × 4.184, rounded.
Each row was entered into this calculator and the result copied as shown.
| Entry | Resting energy | PAL | TDEE | kJ |
|---|---|---|---|---|
| Male · 40 · 80 kg · 180 cm | 1,730 kcal | 1.55 | 2,682 kcal | 11,219 kJ |
| Female · 35 · 70 kg · 165 cm | 1,395 kcal | 1.4 | 1,953 kcal | 8,173 kJ |
| Female · 60 · 65 kg · 160 cm | 1,189 kcal | 1.7 | 2,021 kcal | 8,457 kJ |
| Lifestyle | PAL range [2] | Values offered here |
|---|---|---|
| Sedentary or light activity | 1.40 to 1.69 | 1.40 · 1.55 |
| Active or moderately active | 1.70 to 1.99 | 1.70 · 1.85 |
| Vigorous or vigorously active | 2.00 to 2.40 | 2.00 · 2.20 |
FAO/WHO notes that PAL values above 2.40 are hard to keep up over long periods [2].
In the study that produced it, the Mifflin-St Jeor equation explained about 71% of the variation in measured resting energy (R² = 0.71) [1]. Individual results can still differ by a meaningful amount.
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Resting energy is what your body uses at complete rest. TDEE adds everything else in a day: moving, working, exercising and digesting food. PAL is the ratio between the two [2].
It was derived in 1990 from measured resting energy in 498 healthy adults of normal weight and with obesity, and in that study the older Harris-Benedict equations overestimated measured values by about 5% [1].
FAO/WHO describes three bands: sedentary or light (1.40–1.69), active or moderately active (1.70–1.99) and vigorous (2.00–2.40) [2]. The list offers the lower end and the middle of each band; choose "My own value" for anything else.
This page only estimates energy use. How much to eat, especially alongside a GLP-1 medication, is a decision for you and your clinician or dietitian.
Yes. Weight is one of the terms in the equation [1], so each kilogram less lowers resting energy by 10 kcal in this formula. Re-enter your numbers after a change.
The 2025 joint advisory lists nutrient deficiencies due to calorie reduction among the challenges of GLP-1 therapy [3]. Talk to your care team about what eating much less means for you; this calculator only estimates energy use.
The equation was derived in adults aged 19 to 78 [1]. The calculator still works outside that range but shows a note.
In the original study the equation explained about 71% of the variation in measured resting energy [1]. That is useful for a typical estimate and not precise for one person.
Food labels in many countries use kJ. The calculator multiplies kcal by 4.184.
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