TDEE Calorie Calculator | Cook EZ
Estimate TDEE with the Mifflin-St Jeor equation, then apply a goal adjustment and Cook EZ's published kcal floors.
How this TDEE estimate is built
Basal metabolic rate uses the Mifflin-St Jeor equation (Mifflin et al., 1990): 10 × weight in kilograms + 6.25 × height in centimetres − 5 × age, then +5 for male or −161 for female.
TDEE multiplies BMR by an activity factor from 1.2 (sedentary) to 1.9 (athlete). A lose goal trims about 15% of TDEE, capped near 1 kg of fat per week. Gain adds 10%. Recomp and maintain leave TDEE as the calorie target.
Cook EZ will not set a target below 1,200 kcal for female bodies or 1,500 kcal for male bodies. If the math wants to go lower, the result shows the floor and a warning. This page is for adults 16 and older.
This calculator estimates energy needs for adults 16 and older. It is not a diagnosis, not a diet prescription, and not a substitute for a clinician. If you have a history of disordered eating, skip the deficit options.
Mifflin-St Jeor equation (1990)
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