BMR / TDEE Calculator

Estimate your daily calorie needs based on your body metrics and activity level.

About BMR and TDEE

Basal Metabolic Rate (BMR) is the number of calories your body needs at rest to maintain vital functions. Total Daily Energy Expenditure (TDEE) estimates how many calories you burn in a day considering your activity level.

How to Use

  1. Enter your age, height and weight
  2. Select gender and activity level
  3. Click Calculate to see your estimated BMR and TDEE
  4. Use TDEE as a baseline to plan weight loss/gain (deficit/surplus)

Formulas

Mifflin‑St Jeor BMR:

  • Male: 10×weight(kg) + 6.25×height(cm) − 5×age + 5
  • Female: 10×weight(kg) + 6.25×height(cm) − 5×age − 161

TDEE = BMR × Activity Factor (1.2 to 1.9 depending on activity).

Examples

Male, 30y, 175 cm, 70 kg, moderately active (1.55): BMR ≈ 1665 kcal/day; TDEE ≈ 1665 × 1.55 ≈ 2581 kcal/day.

Notes & Limitations

  • Estimates vary by body composition; athletes may need adjustments
  • Use in combination with professional guidance for diet planning