Why use this calculator
Understanding your BMR and TDEE is essential for effective weight management. BMR tells you how many calories your body needs just to survive. TDEE adds your activity level to show your total daily needs, making calorie planning accurate.
How to use it
Select your preferred unit system, then enter your gender, age, weight, height, and activity level. The calculator uses the Mifflin-St Jeor equation to determine your BMR and then multiplies by an activity factor for your TDEE.
The formula
Mifflin-St Jeor: Males: BMR = 10W + 6.25H - 5A + 5. Females: BMR = 10W + 6.25H - 5A - 161. W = weight (kg), H = height (cm), A = age. TDEE = BMR × Activity Multiplier.
Worked examples
30-year-old male, 170 lbs, 5'10", moderately active (imperial)
BMR of ~1,771 cal/day, TDEE of ~2,745 cal/day
30-year-old male, 77 kg, 178 cm, moderately active (metric)
BMR of ~1,774 cal/day, TDEE of ~2,750 cal/day
When people use it
- Calorie planning for weight loss
- Meal planning for muscle gain
- Understanding daily energy needs
- Nutrition program design
Tips
- Never eat below your BMR for extended periods
- Adjust calories gradually — 500 cal deficit = ~1 lb/week loss
- Recalculate as your weight changes
- Activity level makes a huge difference in daily needs
Questions people ask
- What is the difference between BMR and TDEE?
- BMR is calories burned at complete rest. TDEE includes all daily activities and exercise. TDEE is what you should use for calorie planning.