Mifflin–St Jeor
BMR and TDEE × PAL.
When to use: Default starting point: no reliable body-fat data, quick TDEE for most adults.
Calculator
TDEE = BMR × PAL
Fill in fields.
Estimate, not medical advice.
BMR (Mifflin–St Jeor)
Male: 10×mass + 6.25×height − 5×age + 5. Female: same − 161. Output: kcal/day at rest.
TDEE
Maintenance ≈ BMR × PAL. In BALANS: low 1.2 · moderate 1.45 · high 1.7.