BMR & TDEE Calculator
Find your basal metabolic rate (BMR) and total daily energy expenditure (TDEE) from your age, sex, height, weight, and activity level, the calorie baseline for any diet. Runs in your browser.
Maintenance calories (TDEE)
-
Show the math
BMR uses the Mifflin-St Jeor equation, then TDEE scales it by activity:
BMR = 10·kg + 6.25·cm − 5·age + (men +5 / women −161)
TDEE multiplies BMR by an activity factor from 1.2 (sedentary) to 1.9 (very active). The goal lines subtract a deficit (about 7,700 kcal per kilogram, spread over a week) so −0.5 kg/week is roughly 550 fewer calories a day.
What this does
A BMR & TDEE calculator finds your basal metabolic rate (the energy you burn at rest) and total daily energy expenditure (rest plus activity) from your age, sex, height, weight, and activity level.
How it works
It estimates BMR with the Mifflin-St Jeor equation, then multiplies by an activity factor to get TDEE, roughly the calories you burn in a typical day, and the baseline for any diet.
How to use it
- Enter your age, sex, height, and weight.
- Choose your activity level honestly.
- Read your BMR and TDEE.
- Use TDEE as your maintenance-calorie baseline.
Understanding your result
To lose weight, eat below TDEE; to gain, eat above it. Most people overestimate activity, so lean conservative and adjust based on real results over a few weeks.
Example
A 30-year-old woman, 165 cm and 65 kg, has a BMR near 1,400 kcal and a TDEE around 2,170 kcal at moderate activity.
Sources & methodology
- USDA, Dietary Guidelines for Americans, Calorie needs and healthy eating
- NIH, Body Weight Planner, Energy balance and weight change
Last updated .
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy your body burns at complete rest just to stay alive. TDEE multiplies BMR by an activity factor to include movement and exercise, it is roughly the calories you burn in a typical day.
Which formula do you use?
The Mifflin-St Jeor equation, widely regarded as the most accurate general BMR formula. It uses your weight, height, age, and sex.
How do I pick an activity level?
Be honest and lean conservative, most people overestimate. Sedentary is desk work with little exercise; moderate is training 3–5 days a week. You can always adjust based on real results.
Is my data stored?
No. Everything is calculated locally in your browser.
Related tools
Macro Calculator
Split a daily calorie target into grams of protein, carbs, and fat for any ratio, pick a preset or set your own percentages. Calculates instantly in your browser.
Calorie Deficit Calculator
Turn a weight goal into a daily calorie target, choose how fast you want to lose or gain and see the deficit (or surplus) and how long it will take. Calculates in your browser.
Water Intake Calculator
Estimate how much water to drink each day from your body weight and exercise time, a practical baseline in litres or ounces. Calculates privately in your browser.
Carbohydrate Calculator
Work out your daily carbohydrate target in grams from a calorie goal, with the recommended 45–65% range and a fibre target. Calculates in your browser.