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Health & fitness·Body Metrics

BMR & TDEE Calculator

Estimate basal metabolic rate and daily calories using established equations and activity factors. Runs locally in your browser.

Added Apr 18, 2026 · Updated May 1, 2026

Quick examples

Input

Result

Enter a value for unit system to see your result.

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

  1. 01Convert weight to kg and height to cm if using imperial units.
  2. 02Apply the Mifflin-St Jeor formula with the appropriate sex constant.
  3. 03Multiply BMR by the activity factor to get TDEE.
  4. 04Subtract 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 = 1,649; TDEE = 1,649 × 1.55 ≈ 2,556.

Inputs

Unit system:
metric
Biological sex:
male
Age:
30
Weight:
70
Height:
175
Activity level:
moderate

Result

BMR (base metabolic rate):
1,649 kcal/day
TDEE (maintenance calories):
2,556 kcal/day
Note: The Mifflin-St Jeor equation is more accurate than the older Harris-Benedict formula for most adults. TDEE is an estimate — actual calorie needs vary with metabolism, body composition, and environment. Consult a healthcare professional before making significant dietary changes.

Related guides

  • What Is BMR (Basal Metabolic Rate)?

    Understand Basal Metabolic Rate (BMR), how it is calculated with Mifflin-St Jeor and Harris-Benedict equations, and how to use it to manage your weight.

  • TDEE vs BMR -- What’s the Difference?

    TDEE vs BMR -- What’s the Difference? -- BMR (Basal Metabolic Rate) is resting energy needs -- organs, temperature, repair. TDEE multiplies BMR by an activity.

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.

Which activity multiplier should I pick?

Choose the band that reflects an average week, not your best week. If you lift heavy 4× but sit at a desk otherwise, 'moderate' is often more realistic than 'very active'. Track weight trend for 3–4 weeks and nudge the multiplier up or down.

Why does my smartwatch disagree with TDEE here?

Wearables estimate active burn differently and may double-count steps plus workouts. Treat them as correlated signals, not ground truth. Align calories to scale trend and performance goals instead of chasing perfect agreement.