BMR & TDEE Calculator

What are BMR and TDEE?

BMR (Basal Metabolic Rate) is the energy your body burns at complete rest, and TDEE (Total Daily Energy Expenditure) adds the calories you burn through activity. This free calculator computes BMR with the Mifflin-St Jeor equation — men: 10×weight + 6.25×height - 5×age + 5, women: -161 — then multiplies it by your chosen activity factor.

How to use

• Select your sex and enter age, height in centimeters and weight in kilograms.
• Choose an activity level that matches your typical weekly exercise.
• Read your BMR and TDEE calorie cards, then check the three goal rows.
• Copy your TDEE with one click to use it in your own plan.

FAQ

• Which activity level should I pick? Be honest about your real week. Sedentary means little exercise, light is 1-3 days, moderate is 3-5 days, active is 6-7 days and very active includes hard training or a physical job. Choosing too high a level often overestimates your burn.
• Why does the calculator suggest -500 calories? One kilogram of body fat holds roughly 7,700 kcal, so cutting about 500 kcal a day means around -0.5 kg (about one pound) per week — a common, sustainable weight-loss target.
• Can I trust these numbers exactly? Mifflin-St Jeor is accurate for most adults, but every formula is an estimate. Muscle mass, genetics and daily variation all affect real energy needs, so treat the result as a starting point.

BMR vs your real daily burn

BMR is the energy your body uses at complete rest — the floor. Your actual daily total (TDEE) adds movement: walking, workouts, digestion. Use BMR as the baseline, then multiply by an activity factor to estimate what you really burn.

Estimates, not lab data

Formula results are built from averages and can be off by hundreds of calories for individuals. Combined with real-world tracking they guide weight goals, but they never replace a professional assessment when health or performance is on the line.