Calculate your BMR and TDEE using the Mifflin-St Jeor equation, and get personalized calorie recommendations.
Light exercise 1-3 days/week
The Mifflin-St Jeor equation is one of the most accurate methods for estimating BMR, recommended by the American Dietetic Association.
Male: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Female: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Note: Results are estimates. Actual metabolism varies by individual (muscle mass, metabolic state). For fat loss, aim for 0.5kg/week (about 500kcal daily deficit).
Sign up for Vinora to combine AI-powered diet analysis with daily calorie and nutrient tracking.
Sign Up Free