TDEE and BMR Calculator
Enter your sex, age, height, weight, and activity level to get your basal metabolic rate (calories burned at rest) and total daily energy expenditure (calories burned including activity).
How It Works
This calculator uses the Mifflin-St Jeor equation to estimate BMR. For men:
BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. For women:
BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. TDEE is then BMR
multiplied by an activity factor: 1.2 for sedentary, 1.375 for lightly active, 1.55 for
moderately active, 1.725 for very active, and 1.9 for extra active.
Worked Example
A 30 year old man weighing 80 kg and 180 cm tall who is moderately active: BMR = 10 x 80 + 6.25 x 180 - 5 x 30 + 5 = 800 + 1125 - 150 + 5 = 1780 calories per day. TDEE = 1780 x 1.55 = 2759 calories per day. That 2759 figure is roughly how many calories he burns in a typical day, including training, and is the starting point for setting a calorie target.
Why This Is a Starting Point, Not a Fixed Number
Two people who enter the exact same age, weight, height, and activity level into this calculator can have genuinely different real-world energy needs, sometimes by a few hundred calories a day. The Mifflin-St Jeor equation was built from average data across a large population, so it predicts what a typical person with those stats burns, not what any one specific person burns. Individual metabolism varies with genetics, muscle mass at a given weight, hormone levels, and other factors this formula has no way to measure.
The activity multiplier adds another layer of imprecision, since it is a single number standing in for everything from a scheduled workout to the countless small movements of an active day, sometimes called non-exercise activity thermogenesis. Two people who both call themselves "moderately active" can burn noticeably different amounts through that kind of background movement alone, even with identical training schedules.
Treat the TDEE this calculator gives you as a reasonable place to start, not a precise target. Eat at that estimate for two to three weeks, track your weight trend, and adjust up or down based on what actually happens. Real-world results are a better guide than any formula, this one included.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is the number of calories your body burns at complete rest just to keep essential functions running, like breathing and circulation. TDEE adds your daily activity on top of that, so it is always equal to or higher than BMR.
Which number should I use to plan my calorie intake?
Use TDEE, since it already accounts for your activity level. Eating at your TDEE tends to maintain weight, eating below it tends to cause weight loss, and eating above it tends to cause weight gain.
Why does this calculator use the Mifflin-St Jeor equation?
It is one of the most widely validated equations for estimating BMR in the general population and tends to be more accurate than older formulas like Harris-Benedict for most people.
How do I pick the right activity level?
Sedentary means little or no exercise. Lightly active means light exercise 1 to 3 days a week. Moderately active means moderate exercise 3 to 5 days a week. Very active means hard exercise 6 to 7 days a week. Extra active means very hard exercise or a physically demanding job on top of training.
Does this account for muscle mass or body fat percentage?
No. The Mifflin-St Jeor equation only uses weight, height, age, and sex, so it does not separately account for how much of your weight is muscle versus fat. It is still one of the more reliable general-purpose formulas available without more detailed body composition data.
How accurate is this estimate?
Formula-based estimates are generally within about 10 percent of measured energy expenditure for most people, but individual metabolism varies. Track your weight over a few weeks at a given intake and adjust from there if your real-world results differ.