BMR & TDEE Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to understand how many calories you burn each day.

Unit System

Sex

Age (years)

Height

Enter your height in centimeters

Weight

Enter your weight in kilograms

Activity Level

How This Calculator Works

This calculator uses the Mifflin-St Jeor equation, which is widely regarded as one of the most accurate BMR formulas:

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

Your TDEE is calculated by multiplying your BMR by an activity factor based on your lifestyle:

Sedentary (little or no exercise): BMR × 1.2
Lightly active (1-3 days/week): BMR × 1.375
Moderately active (3-5 days/week): BMR × 1.55
Very active (6-7 days/week): BMR × 1.725
Extra active (very hard exercise, physical job): BMR × 1.9

How to Use This Calculator

Select your biological sex
Enter your age in years
Enter your height in centimeters
Enter your weight in kilograms
Choose your activity level from the dropdown
Click "Calculate BMR & TDEE" to see your results

Frequently Asked Questions

What is BMR?

BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions at rest, such as breathing, circulation, and cell production.

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including your BMR plus calories burned through physical activity and digestion.

How accurate is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas, with an accuracy of about ±10%. It's more accurate than the older Harris-Benedict equation.

How should I use my TDEE number?

Your TDEE is your maintenance calorie level. To lose weight, eat below this number. To gain weight, eat above it. To maintain, eat at this level.

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