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 we calculated this
What if?
Each row recalculates with your current inputs. Tap a row to apply it.
Compare two people
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.
Authoritative sources and references
The official standards, guidelines, and research behind this calculator's methodology.
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.
How do I use my TDEE to lose weight?
A deficit of about 500 kcal per day below TDEE produces roughly 0.45 kg (1 lb) of weekly loss for most people. Eating at TDEE maintains weight; a surplus supports gain. Extremely large deficits below about 1,200–1,500 kcal risk muscle loss and nutrient gaps and are rarely sustainable.
Why does my fitness tracker show a different number?
Wrist devices estimate energy expenditure from heart rate and motion models, and validation studies typically find errors of 10–20% or more. Predictive equations like Mifflin-St Jeor average about ±10% for a population and can miss more for an individual. Treat both as baselines to adjust against real-world weight trends over 2–3 weeks.
Is TDEE already adjusted, or do I multiply BMR by an activity factor?
TDEE = BMR × activity multiplier, and this calculator applies the factor for you: sedentary ≈ 1.2, light ≈ 1.375, moderate ≈ 1.55, very active ≈ 1.725. Multiplying TDEE again by an activity factor is a common mistake that roughly doubles the adjustment.
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