BMR & TDEE Calculator
Estimate the calories your body burns. Your BMR is what you'd burn at rest; your TDEE adds daily activity — the number to eat around to maintain, lose or gain weight.
- BMR
- 1,649 kcal/day
- Daily calories (TDEE)
- 2,556 kcal/day
For information only — not medical advice. Consult a healthcare professional for guidance about your health.
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How to use it
Your basal metabolic rate (BMR) is the energy your body uses at complete rest to keep you alive. This calculator uses the Mifflin-St Jeor equation, the most accurate widely-used formula: for men, 10×weight(kg) + 6.25×height(cm) − 5×age + 5, and for women the same with −161 instead of +5. Your total daily energy expenditure (TDEE) multiplies BMR by an activity factor from 1.2 (sedentary) up to 1.9 (very active). TDEE is roughly the calories to eat to maintain your weight. Eating about 500 kcal below it leads to steady weight loss (~0.5 kg/week), and about 500 kcal above it supports weight gain. These are estimates — adjust based on how your weight actually responds.
Frequently asked questions
- What is the difference between BMR and TDEE?
- BMR is the calories you'd burn at complete rest. TDEE is BMR scaled up for your daily activity — a better estimate of how much you actually need.
- Which formula is used?
- The Mifflin-St Jeor equation, widely considered one of the most accurate for estimating resting metabolic rate.
- How accurate is the Mifflin-St Jeor equation?
- It's considered one of the more reliable predictive equations for resting metabolic rate, but it's still a population-based estimate — actual BMR can vary by 10% or more depending on muscle mass, genetics, and health conditions. Use it as a starting point, then adjust based on real-world weight changes over time.
- Which activity level should I choose?
- Pick the option closest to your typical week, not your best week. Sedentary means a desk job with little deliberate exercise; light is 1–3 workouts a week; moderate is 3–5; active is 6–7; very active means daily hard training or a physically demanding job. If unsure, choose the lower option.