Metabolism & Energy Calculator
Estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the clinically validated Mifflin-St Jeor equation. Adjust the inputs to see how age, body composition, and activity shape your daily energy needs. Nothing is collected or stored.
Educational use only — not a clinical prescription or individualized plan.
Basal Metabolism (BMR) & Daily Energy (TDEE) Estimator
Powered by the clinically validated Mifflin-St Jeor mathematical equation.
Metabolic Baseline
Basal Metabolic Rate (BMR)
Calories burned at rest for vital organ function
Total Daily Energy (TDEE)
Estimated calories burned including your daily activity
Target Daily Protein Range (Clinical Estimate):
82g – 109g / day
Based on 1.2 to 1.6 grams per kg of body weight to support lean mass and satiety.
Individual biochemistry, thyroid hormones, and body composition vary significantly from mathematical formulas.
Educational Tool Disclaimer: This metabolism calculator provides an estimate based on mathematical population averages. It is not intended as medical or diagnostic advice, treatment planning, or an individualized prescription. Real metabolic rate is influenced by lean mass, hormonal status, medications, and metabolic history. Always consult a Registered Dietitian Nutritionist (RDN) or physician before initiating significant dietary modifications.
Turn your numbers into individualized care
A formula is a starting point, not a finish line. A Registered Dietitian can tailor your energy and protein targets to your labs, symptoms, and real life — and help you build a sustainable way of eating.
Nutrolution — Rachael Richardson, RDN/LDN