BMR & TDEE Calculator
About the BMR & TDEE Calculator
Estimate your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — and your Total Daily Energy Expenditure (TDEE), which factors in your activity level. Together they form the starting point for any evidence-based weight-loss, maintenance, or muscle-gain plan.
This tool works in your browser: the files and text you use are processed on your device and are not uploaded.
How to use it
- Enter your age, sex, height, and weight.
- Select your typical weekly activity level honestly.
- Use the TDEE figure as your maintenance calories, then adjust up or down for your goal.
Frequently asked questions
Which formula does the calculator use?
The Mifflin-St Jeor equation, generally considered the most accurate for the general population: men: 10×weight(kg) + 6.25×height(cm) − 5×age + 5; women: the same minus 161.
What is the difference between BMR and TDEE?
BMR is what you burn lying still all day — breathing, circulation, cell repair. TDEE multiplies BMR by an activity factor (1.2 sedentary up to ~1.9 very active) to estimate your real daily burn including movement and exercise.
How many calories should I eat to lose weight?
A deficit of 300–500 kcal below TDEE typically produces a sustainable 0.25–0.5 kg per week of fat loss. Deficits much larger than that are hard to sustain and increase muscle loss. Never eat below your BMR for extended periods without medical supervision.
Why does my real-world result differ from the estimate?
The formulas are population averages — individual metabolisms vary by ±10–15%, activity multipliers are easy to overestimate, and food logging is often imprecise. Track your weight trend over 2–3 weeks and adjust intake based on actual results.
This tool provides general estimates for informational purposes only and is not medical advice. Always consult a qualified healthcare professional about your health, diet, or pregnancy.