Calorie Calculator
Calculate your BMR and TDEE with the Mifflin-St Jeor equation — then get daily calorie targets for losing fat, maintaining your weight, or building muscle.
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BMR
1649
Calories your body burns at complete rest
TDEE
2556
Total calories you burn per day
Lose fat
TDEE −20%
2044 kcal/day
Maintain weight
TDEE ±0%
2556 kcal/day
Build muscle
TDEE +12%
2862 kcal/day
Your BMR (basal metabolic rate) is the energy your body needs just to stay alive — breathing, circulation, cell repair. Your TDEE (total daily energy expenditure) adds everything on top: walking, training, even digesting food. TDEE is the number that matters for setting targets: eat below it and you lose weight, eat above it and you gain.
Published in 1990, Mifflin-St Jeor consistently outperforms older equations like Harris-Benedict in validation studies, and it is the formula recommended by the Academy of Nutrition and Dietetics for estimating BMR in most adults.
Activity multipliers are population averages, and your metabolism adapts as your weight, training and stress change. Any calculator is a starting point, not a verdict. That's why Apex adjusts your calorie target over time using your real training load, recovery and progress data — instead of leaving you with a static number.
These results are general estimates for informational purposes only, not medical or nutritional advice. Consult a qualified professional before making significant changes to your diet.
Most evidence-based guidelines land between 1.6 and 2.2 g of protein per kilogram of body weight per day, depending on your goal:
| Goal | Protein per day |
|---|---|
| Fat loss (preserve muscle) | 1.8–2.2 g/kg |
| Maintenance & general health | 1.6–1.8 g/kg |
| Muscle gain | 1.6–2.2 g/kg |
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