^{Enter your information to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).}

^{1. BMR Formula}

• _{Mifflin St Jeor: Accurate estimation for most people.}
• _{Katch-McArdle: The most accurate, but it requires body fat percentage.}

^{2. Select your activity level}

• _{Sedentary: Little or no exercise.}
• _{Light exercise: Light exercise/sports 1-3 days per week.}
• _{Moderate exercise: Moderate exercise/sports 3-5 days per week.}
• _{Heavy Exercise: Hard exercise/sports 6-7 days per week.}
• _{Super Active: Very hard exercise, sports, or training twice daily.}

^{3. Add or subtract per your goal}

^{Incorporate excess daily calories into your Total Daily Energy Expenditure (TDEE) to gain weight. However, when focusing on weight loss, deduct daily calories from your TDEE to create a deficit; see the example below.}

• _{250 calories: (+/-) daily calories = 0.5 lb of bodyweight per week.}
• _{500 calories: (+/-) daily calories = 1 lb of bodyweight per week.}
• _{750 calories: (+/-) daily calories = 1.5 lbs of bodyweight per week.}
• _{1000 calories: (+/-) daily calories = 2 lbs of bodyweight per week.}