BMR & TDEE Calculator
Find your basal metabolic rate and total daily calorie needs based on your activity level.
BMR vs TDEE
BMR is the energy your body uses at complete rest just to keep basic functions running. TDEE adds your activity level on top, giving the total calories you burn in a typical day — the number most people actually use for weight goals: eat below it to lose weight, at it to maintain, above it to gain. This uses the Mifflin-St Jeor equation, widely considered the most accurate widely-used formula.
About the BMR & TDEE Calculator
This calculator estimates your Basal Metabolic Rate (BMR), the calories your body burns at complete rest, and your Total Daily Energy Expenditure (TDEE), which adds the energy used for movement and exercise. TDEE is the number most people use as a maintenance calorie level when planning weight loss, maintenance or muscle gain.
BMR is estimated from age, sex, height and weight using a published equation, and TDEE is BMR multiplied by an activity factor ranging from sedentary to very active. These are statistical estimates; real expenditure varies by several hundred calories between individuals depending on muscle mass, genetics, sleep and non-exercise activity.
How to use it
- Enter your age, sex, height and weight.
- Choose the activity level that honestly matches a typical week.
- Read BMR and TDEE.
- Adjust food intake slightly above or below TDEE for your goal and review progress over a few weeks.
Tips and good to know
- Most people overestimate their activity level; if in doubt choose the lower one.
- A moderate change of roughly 300 to 500 calories a day is usually easier to sustain than a drastic cut.
- Track weight trends over weeks, not days, since water changes cause daily swings.
Frequently asked questions
Which equation does it use?
It uses a standard published BMR formula; results are estimates and may differ from other calculators.
Can I eat my BMR number to lose weight?
Eating at BMR alone is not generally recommended without professional guidance.
Is this medical advice?
No. Consult a doctor or dietitian for personal plans.