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Health

BMR & TDEE Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin–St Jeor equation. Essential for setting accurate calorie targets when losing, gaining, or maintaining weight.

Fill in the required fields to see your result.
Health

BMR / TDEE Calculator

Estimate your daily calorie needs using the revised Harris-Benedict equation, then adjust for activity to get your Total Daily Energy Expenditure (TDEE) — the rough number of calories you burn in 24 hours when you eat a maintenance diet. Enter your weight in kilograms, height in centimetres, age, biological sex, and an activity multiplier (sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, extremely active 1.9). The result is what most nutrition guides call your "maintenance calories" — a starting point for designing a deficit (to lose weight), a surplus (to gain muscle), or a recomposition plan.

Fill in the required fields to see your result.

Key differences

BMR & TDEE CalculatorBMR / TDEE Calculator
CategoryHealthHealth
Inputs required55
ResultTotal Daily Energy Expenditure (TDEE) (calories/day)Daily Calorie Needs (calories)
What it doesCalculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin–St Jeor equation. Essential for setting accurate calorie targets when losing, gaining, or maintaining weight.Estimate your daily calorie needs using the revised Harris-Benedict equation, then adjust for activity to get your Total Daily Energy Expenditure (TDEE) — the rough number of calories you burn in 24 hours when you eat a maintenance diet. Enter your weight in kilograms, height in centimetres, age, biological sex, and an activity multiplier (sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, extremely active 1.9). The result is what most nutrition guides call your "maintenance calories" — a starting point for designing a deficit (to lose weight), a surplus (to gain muscle), or a recomposition plan.