See your daily energy estimate.
Enter your sex, age, height, weight, and activity level and Lumara estimates your BMR and TDEE with the Mifflin–St Jeor equation — and shows the math. For tracking & education only; it is not a calorie target.
Lumara is a tracking tool and does not provide medical advice, diagnosis, or treatment. This calculator estimates daily energy from the Mifflin–St Jeor equation using the numbers you enter; it is not a calorie target, weight-loss plan, or recommendation. Always follow your provider's or a qualified professional's guidance.
In the Lumara app you add your medication and log each dose. This calculation stays on this page.
The math stays here. The doses go in the app.
This calculator runs in your browser and saves nothing. In the Lumara app you log each dose your provider set, get reminders that fire on time, and in Premium track vial supply and use-by dates.
Free to download for iPhone & Android. Logging stays free for good; a 7-day trial of Premium runs in the app — no card. Tracking & education only, never a dose recommendation.
How to estimate your TDEE with Mifflin–St Jeor
Your basal metabolic rate (BMR) is the energy you burn at rest; total daily energy expenditure (TDEE) is BMR multiplied by an activity factor. Mifflin–St Jeor is a well-validated equation for estimating BMR from a few metrics.
- Enter sex, age, height, and weight in your preferred units.
- Pick an activity level from sedentary to very active — this sets the multiplier.
- Read your BMR and TDEE with the full equation shown.
- Add a protein target (optional) to see grams per day at your chosen ratio.
Worked example: 35 years, 80 kg, 180 cm, male, moderate activity
Using Mifflin–St Jeor for a 35-year-old male, 80 kg and 180 cm, at a moderate activity level (×1.55):
- BMR — (10×80) + (6.25×180) − (5×35) + 5 = 1,755 kcal/day.
- TDEE — 1,755 × 1.55 = ≈ 2,720 kcal/day.
- For women, the equation ends in −161 instead of +5.
This is a population-average estimate, not a calorie prescription — real needs vary. Enter your own metrics above.
Sources
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247.
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005;105(5):775-789.
Frequently asked questions
BMR (basal metabolic rate) is the energy your body uses at complete rest. TDEE (total daily energy expenditure) is BMR multiplied by an activity factor to account for movement and exercise, so it estimates the energy you actually use in a day.
It is a widely used, well-validated formula for estimating BMR from weight, height, age, and sex: (10 × kg) + (6.25 × cm) − (5 × age) + 5 for men, or − 161 for women. TDEE is that BMR times an activity multiplier.
Pick the multiplier that best matches a typical week — sedentary (little exercise) up to very active (hard training most days). Activity level is the biggest source of variation, so choose honestly; the tool shows how it changes your TDEE.
No. It is an educational estimate of energy expenditure, not a prescription for how much to eat. Any calorie or weight goal should be set with a qualified professional; this tool never recommends a target.