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 (at rest)
- 1,780 kcal
- Lose (−500)
- 2,259 kcal
- Gain (+500)
- 3,259 kcal
How it works
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.
Examples
- An 80 kg, 180 cm, 30-year-old man has a BMR of ~1780 kcal.
- At a moderate activity level his TDEE is ~2760 kcal.
- Eating ~2260 kcal (−500) supports steady fat loss.
Frequently asked questions
- What is BMR?
- Basal metabolic rate is the number of calories your body burns at rest to maintain basic functions like breathing and circulation.
- What is TDEE?
- Total daily energy expenditure is your BMR multiplied by an activity factor — the calories you burn in a typical day including movement and exercise.
- Which formula is used?
- The Mifflin-St Jeor equation, which is more accurate for most people than the older Harris-Benedict formula.
- How do I lose or gain weight?
- Eat below your TDEE to lose weight and above it to gain. A deficit or surplus of about 500 kcal per day changes weight by roughly half a kilogram per week.