Free BMR & TDEE Calculator

Estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Metric & Imperial supported — quick, accurate, and mobile-friendly.

BMR and TDEE Calculator

kg
cm

BMR: — kcal/day

TDEE (est.): — kcal/day

Maintain: —

Weight loss (~500 kcal deficit): —

Muscle gain (~+300 kcal): —

Tip: TDEE is an estimate. Use supervised plans for major changes.

What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body needs at rest to maintain vital functions like breathing and circulation. It forms the basis for estimating daily calorie needs.

Mifflin–St Jeor Formula (recommended)

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

What is TDEE?

Total Daily Energy Expenditure (TDEE) = BMR × activity multiplier. It estimates the calories needed to maintain your current weight given your activity level.

Activity levels

  • Sedentary (1.2): little or no exercise
  • Light (1.375): 1–3 days/week
  • Moderate (1.55): 3–5 days/week
  • Active (1.725): 6–7 days/week
  • Very active (1.9): intense training or physical job

Limitations

  • Estimates only—individual metabolism varies.
  • Use for guidance; consult professionals for medical or structured plans.

FAQs

Which formula is used?

This tool uses the Mifflin–St Jeor formula, widely recommended for adults.

How to use TDEE for weight goals?

To lose weight, create a calorie deficit (e.g., TDEE − 300–700 kcal). To gain, add calories above TDEE. Consult a professional for personalized plans.

Is BMR accurate for everyone?

BMR is an estimate; factors like genetics, hormones, and body composition influence true needs.

Also try our BMI Calculator to check your weight category.