BMR/TDEE Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) with activity-based calorie targets
Body Inputs
Quick Examples
Enter Your Data
Fill in your body stats and activity level to estimate your daily energy expenditure.
Your Results
Formula used: Mifflin-St Jeor
Daily Calorie Targets
Use these values as a starting estimate and adjust using your weekly body-weight trend.
How BMR and TDEE Work
What is BMR?
Basal Metabolic Rate (BMR) estimates how many calories your body needs at complete rest to maintain vital functions.
What is TDEE?
Total Daily Energy Expenditure (TDEE) multiplies BMR by an activity factor to estimate your maintenance calories.
Why Use This Calculator?
It helps you set practical calorie targets for fat loss, maintenance, or muscle gain before fine-tuning with real progress data.
Medical Notice
This calculator is for educational purposes and not a diagnosis or treatment plan. Consult a licensed professional for medical advice.
BMR/TDEE FAQ
What is the difference between BMR and TDEE?
BMR is your baseline calorie burn at rest, while TDEE is your BMR adjusted by activity to estimate total daily calorie needs.
Which formula does this calculator use?
This tool uses the Mifflin-St Jeor equation, a common and practical method for estimating resting energy needs.
How accurate is a BMR/TDEE calculator?
It is an estimate. Individual metabolism, body composition, and training load can shift real needs, so adjust based on weekly results.