BMR & TDEE Calculator — Daily Calorie Needs (Mifflin-St Jeor)

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Enter your details to see your numbers.

About the BMR & TDEE Calculator

Your Basal Metabolic Rate (BMR) is the energy your body burns at complete rest, and your Total Daily Energy Expenditure (TDEE) is that baseline scaled up for how active you are. Together they tell you roughly how many calories you need each day — the foundation for any weight-loss, maintenance or muscle-gain plan.

This tool uses the Mifflin-St Jeor equation, which research has found to be one of the most accurate predictors of resting metabolism for the general population. It then multiplies your BMR by a standard activity factor to estimate your daily calorie needs.

To lose weight, aim to eat below your TDEE — a ~500 kcal daily deficit is a common target.

To maintain, eat close to your TDEE; to gain, eat above it.

These are estimates — track your results for a few weeks and adjust as needed.

How it works

Three steps. No sign-up, no upload, no wait.

Enter your details

Add your age, sex, height and weight in metric or imperial units.

Pick your activity level

Choose how active you are, from sedentary to extra active.

Read your numbers

See your BMR and daily calorie needs (TDEE) instantly, with the factors shown.

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Private by design.Everything happens right here in your browser. Your files are never uploaded — we never see them.

Frequently Asked Questions

What is BMR? ▼

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep you alive — powering your heart, brain, lungs and other organs over 24 hours. It's your baseline energy need before any movement or exercise is added.

What is TDEE? ▼

TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It estimates the total calories you burn in a typical day including daily movement and exercise, so it's a good starting point for planning weight loss, maintenance or gain.

Which formula does this calculator use? ▼

It uses the Mifflin-St Jeor equation, widely regarded as one of the most accurate for the general population. For men: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. For women the final term is − 161 instead of + 5.

What do the activity factors mean? ▼

Sedentary (little or no exercise) uses ×1.2; lightly active (1–3 days/week) ×1.375; moderately active (3–5 days/week) ×1.55; very active (6–7 days/week) ×1.725; and extra active (hard daily exercise or a physical job) ×1.9. Your TDEE is BMR multiplied by the factor that matches your lifestyle.

How do I use TDEE to lose or gain weight? ▼

Eat around your TDEE to maintain weight. To lose weight, eat below it — a deficit of about 500 calories a day is a common, sustainable target for roughly 0.5 kg (1 lb) per week. To gain, eat above it. These are estimates; adjust based on real-world results over a few weeks.

Is my data sent anywhere? ▼

No. Every calculation runs entirely in your browser. Your age, weight and other details never leave your device and nothing is uploaded to any server.