Health & fitness · Body Metrics
BMR & TDEE Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. Find your calorie maintenance, cutting, and bulking targets.
How it works
Calculates your Basal Metabolic Rate (BMR) — calories burned at complete rest — using the Mifflin-St Jeor equation, then multiplies by an activity factor to get your Total Daily Energy Expenditure (TDEE). This is your estimated daily calorie maintenance level.
Formula
BMR (male) = 10·W + 6.25·H − 5·A + 5 | BMR (female) = 10·W + 6.25·H − 5·A − 161
- W
- Weight in kilograms
- H
- Height in centimetres
- A
- Age in years
Step by step
- 1Convert weight to kg and height to cm if using imperial units.
- 2Apply the Mifflin-St Jeor formula with the appropriate sex constant.
- 3Multiply BMR by the activity factor to get TDEE.
- 4Subtract 500 kcal/day for a weight-loss target; add 500 for weight gain.
Examples
30-year-old male, 70 kg, 175 cm, moderate
BMR = 10×70 + 6.25×175 − 5×30 + 5 = 1,680; TDEE = 1,680 × 1.55 = 2,604.
Inputs
- units:
- metric
- sex:
- male
- age:
- 30
- weight_kg:
- 70
- height_cm:
- 175
- activity:
- moderate
Result
- bmr:
- 1,680 kcal/day
- tdee:
- 2,604 kcal/day
Frequently asked questions
What is the difference between BMR and TDEE?▾
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to maintain basic functions. TDEE (Total Daily Energy Expenditure) adds the calories burned through activity. TDEE is your maintenance calorie level.
How accurate is this calculator?▾
The Mifflin-St Jeor equation is accurate to within ~10% for most adults. Factors it cannot account for include muscle mass, metabolic conditions, medications, and precise activity tracking. Use it as a starting point and adjust based on real-world results.