Estimate body weight in kilograms (kg)
Choose a method:
Mifflin-St Jeor (most common)
Men: TDEE = (10 × weight_kg) + (6.25 × height_cm) − (5 × age_years) + 5
Women: TDEE = (10 × weight_kg) + (6.25 × height_cm) − (5 × age_years) − 161
Multiply by activity factor: sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, extra active 1.9
Katch–McArdle (uses lean body mass)
BMR = 370 + (21.6 × lean_body_mass_kg)
Multiply by activity factor (same as above) to get maintenance calories
Harris–Benedict (alternative)
Men: BMR = 88.362 + (13.397 × weight_kg) + (4.799 × height_cm) − (5.677 × age_years)
Women: BMR = 447.593 + (9.247 × weight_kg) + (3.098 × height_cm) − (4.330 × age_years)
Multiply by activity factor to get maintenance calories
Compute maintenance calories (TDEE)
Maintenance calories = BMR × activity factor
Validate and adjust using tracking:
Track average daily intake and body weight change for 2–3 weeks
If weight trends up, reduce calories by ~100–200/day
If weight trends down, increase calories by ~100–200/day
Use the adjusted daily average as your maintenance calories