Free TDEE & BMR calculator
Your maintenance calories,
computed, not guessed.
CuocoMitra's default 30/40/30 energy split, with fiber at 14 g per 1,000 kcal.
Runs entirely in your browser. Nothing you enter is sent anywhere.
This is the same Mifflin-St Jeor math CuocoMitra uses to build meal plans: BMR, activity-adjusted TDEE, a calorie target for your goal, and macro grams. Take your number further in the app.
Why most calorie targets fail
A calorie target is only useful if it fits your body and stays current. Most numbers people eat to do neither.
The 2,000-kcal default
Nutrition labels assume a population average. Your burn depends on your height, weight, age, sex, and activity, not a census statistic.
One-and-done calculators
Most tools hand you a number and leave. Your TDEE shifts as your weight changes, so a target from months ago quietly goes stale.
Vibes-based activity levels
Picking "very active" out of optimism can move your target by hundreds of kcal per day. The multiplier deserves to be visible, not hidden.
CuocoMitra runs this exact calculation inside the product, then keeps it current: log your weight and your calorie targets refresh automatically.
The exact formula. Nothing hidden.
This page runs the same three steps the CuocoMitra app runs when it computes your daily targets.
BMR: Mifflin-St Jeor
Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5. Women: the same, minus 161 instead of plus 5. Considered one of the most accurate methods for estimating resting burn.
TDEE: BMR × activity
Your total daily energy expenditure multiplies BMR by how you actually live, from a desk job at ×1.2 up to a physical job plus daily training at ×1.9. The full multiplier table is below.
Targets and macros
A 500 kcal daily deficit for weight loss (roughly 0.5 kg per week), +250 for muscle with higher protein emphasis, +300 for weight gain. Macros default to a 30/40/30 split, with fiber at 14 g per 1,000 kcal.
| Activity level | Multiplier | Typical week |
|---|---|---|
| Sedentary | ×1.2 | Desk job, little or no exercise |
| Lightly active | ×1.375 | Light exercise 1–3 days per week |
| Moderately active | ×1.55 | Moderate exercise 3–5 days per week |
| Very active | ×1.725 | Hard exercise 6–7 days per week |
| Extremely active | ×1.9 | Physical job plus hard daily training |
From a number to actual dinners.
Calculate your TDEE
Right here, free. Mifflin-St Jeor BMR times your real activity level.
Pick a goal
Cut, maintain, or build: get a calorie target and macro grams instantly.
Turn it into meals
A free CuocoMitra account generates macro-balanced meal plans against these same targets.
Keep it current
Log your weight in the app and your TDEE refreshes automatically as your body changes.
The number is the easy part.
CuocoMitra turns your TDEE into a week of macro-balanced meals, tracks what you actually eat, and refreshes your targets as your weight changes. Free to start.
Paid plans are subscribed in the iOS & Android app.
Frequently asked
You know your number. Now eat to it.
Get the app and turn your TDEE into planned meals, tracked macros, and targets that keep up with you.