BMR & TDEE Calculator

Calculate calories burned at rest and daily needs by activity level.

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About the BMR & TDEE Calculator

Calculate your Basal Metabolic Rate with the Mifflin-St Jeor equation (the most accurate standard formula) and your Total Daily Energy Expenditure across five activity levels — with calorie targets for cutting, maintaining and gaining.

These numbers are the foundation of every evidence-based nutrition plan.

How to use the BMR & TDEE Calculator

  1. Enter age, sex, height and weight (metric or imperial).
  2. Select your typical activity level.
  3. Read BMR, TDEE and goal-based calorie targets.

Common uses

Setting a calorie target for weight loss Planning muscle-gain nutrition Understanding your metabolism

Frequently asked questions

What is the difference between BMR and TDEE?
BMR is calories burned at complete rest; TDEE multiplies BMR by an activity factor to estimate real daily burn.
Which formula is used?
Mifflin-St Jeor — research shows it is the most accurate equation that does not require body-fat measurement.
How big a deficit is safe for weight loss?
A 500 kcal/day deficit (~0.5 kg/week) is the commonly recommended sustainable pace.

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