BMR / TDEE Calculator
Estimate your basal metabolic rate and daily calorie needs by activity level.
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How it works
Your basal metabolic rate (BMR) — the energy your body burns at rest — is estimated with the Mifflin-St Jeor equation, the most accurate common formula. For men it is 10×weight(kg) + 6.25×height(cm) − 5×age + 5; for women the last term is −161. Multiplying BMR by an activity factor from 1.2 (sedentary) to 1.9 (very active) gives your TDEE, the calories to maintain weight. The tool also shows cut (−500) and bulk (+500) targets. Metric and imperial units are supported; all math is local.
BMR (male) = 10w + 6.25h − 5a + 5
TDEE = BMR × activityFactor
Common use cases
- Setting a daily calorie target for fat loss, maintenance, or muscle gain.
- Understanding how your activity level changes your calorie needs.
- Pairing with a food log to plan a deficit or surplus.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy you burn at complete rest. TDEE (total daily energy expenditure) is BMR multiplied by an activity factor to account for movement, exercise, and digestion — it is your real maintenance calorie level.
Which equation does it use?
The Mifflin-St Jeor equation, which research finds more accurate for most people than the older Harris-Benedict formula. It uses weight, height, age, and sex.
Is this a substitute for medical advice?
No. These are population-average estimates and a starting point only. Individual metabolism varies, so adjust based on real results and consult a professional for medical or clinical needs.