Estimate basal metabolic rate with Mifflin–St Jeor and total daily energy expenditure with a transparent PAL factor.
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Inputs
Enter values
Live
years
cm
kg
Load example
For illustration only – your own calculation is what counts.
Explanation
How Calorie Calculator works
The calorie calculator estimates both basal metabolic rate and total daily energy expenditure for adults in one calculation. It uses age, height, weight, the selected equation variant and a PAL activity factor.
Mifflin–St Jeor equation
Basal metabolic rateBMR = 10 × weight + 6,25 × height − 5 × age + s
Use kilograms, centimetres and years; s is +5 or −161 for the published equation variant.
Total energy expenditureTDEE = BMR × PAL
Estimated BMR is multiplied by the chosen Physical Activity Level.
The PAL levels follow the DGE framework from predominantly seated to very physically demanding lifestyles. Individual workouts are not added separately.
Practice
Practical examples
For illustration only – your own calculation is what counts.
35-year-old man, PAL 1.65
80 kg, 180 cm, age 35, with mainly walking or standing activity.
Result: BMR 1,755 kcal/day; total energy expenditure 2,896 kcal/day.
30-year-old woman, PAL 1.45
65 kg, 165 cm, age 30, with a mainly seated day and little extra movement.
Result: BMR about 1,370 kcal/day; total energy expenditure about 1,987 kcal/day.
Notes
Common mistakes
Confusing BMR and total needs
The resting value is read as the energy need for a full active day.
Use the PAL-adjusted total for the modelled daily expenditure.
Choosing PAL from one workout
One exercise session leads to overrating the entire day.
Assess work, everyday movement and leisure together.
Treating an estimate as an exact target
Rounded model results are seen as individually measured expenditure.
Allow for differences and do not base medical nutrition decisions on this result alone.
FAQ
Frequently asked questions
What is basal metabolic rate?
BMR is the estimated energy the body needs at rest for fundamental functions.
What is total daily energy expenditure?
In this model it is BMR multiplied by the selected PAL factor to represent assumed daily activity.
Which equation does the calculator use?
It uses the Mifflin–St Jeor equation published in 1990 for adults.
What does PAL mean?
Physical Activity Level is a model factor describing total energy expenditure relative to resting energy expenditure.
Which activity level should I choose?
Choose the level closest to a typical full day across work and leisure. One workout alone does not determine PAL.
How accurate is the result?
It is a population-based estimate. Body composition, metabolism, health, climate and actual movement can cause differences.
Is the calculator for children?
No. Inputs are limited to adults aged 18 and over; children need age-appropriate methods.
Does it cover pregnancy or breastfeeding?
No. Additional energy needs during pregnancy and breastfeeding are outside the engine.
Does it prescribe a weight-loss target?
No. It estimates energy expenditure and recommends no calorie deficit, diet or treatment.
Can BMR be measured more accurately?
Indirect calorimetry can measure resting energy expenditure under standard conditions; the equation does not replace that measurement.
Limits
Limitations
Mifflin–St Jeor and PAL provide population estimates, not a metabolic measurement.
Children, pregnancy, breastfeeding, illness and special athletic loads are not modelled.
The calculator gives no individual nutrition, diet or treatment advice.
Sources
Sources and references
A new predictive equation for resting energy expenditure in healthy individualsAmerican Journal of Clinical Nutrition / PubMed
Original publication of the Mifflin–St Jeor equation, derived from measurements in 498 healthy adults.
View sourceRetrieved: 08/19/2026 · Verified on: 08/19/2026
Referenzwerte: EnergieDeutsche Gesellschaft für Ernährung (DGE)
Explains resting energy expenditure, total energy needs and PAL as a measure of physical activity.
View sourceRetrieved: 08/19/2026 · Verified on: 08/19/2026 · Primary source
FAQ EnergiezufuhrDeutsche Gesellschaft für Ernährung (DGE)
Provides professional context for PAL values and energy-intake reference values.
View sourceRetrieved: 08/19/2026 · Verified on: 08/19/2026 · Primary source
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