YUTHI Calculator · Nutrition
Calorie needs
Calculates your basal metabolic rate (BMR) and total daily energy expenditure (TDEE) using the most accurate common formula (Mifflin-St Jeor). With recommendations for maintenance, gain and moderate reduction.
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Your total daily needs
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kcal/day
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Basal metabolic rate (BMR)
–kcal
What your body burns at rest
Gain (+10 %)
–kcal
Moderate surplus for muscle gain
Reduction (−15 %)
–kcal
Sustainable deficit for losing weight
Note: the TDEE is an estimate. Eating at a constant level for 10–14 days while tracking your weight gives the most accurate personal value.
Calorie needs are individual and vary with metabolism, muscle mass and sleep. Values below 1,500 kcal (women) or 1,800 kcal (men) should only be maintained long term under professional guidance.
Formula: Mifflin-St Jeor (1990) – Men: BMR = 10·kg + 6.25·cm − 5·years + 5; Women: BMR = 10·kg + 6.25·cm − 5·years − 161. TDEE = BMR × activity factor (1.2 sedentary to 1.9 athletic). · Source: Mifflin MD, St Jeor ST et al. Am J Clin Nutr. 1990;51(2):241–247.