Health & Fitness

BMR and TDEE Calculator

Your Basal Metabolic Rate (BMR) is roughly how many calories your body burns at complete rest just to keep vital functions running — breathing, circulation, cell repair — before you factor in any movement at all. Total Daily Energy Expenditure (TDEE) takes that baseline and scales it up based on how active you actually are, giving a much more realistic estimate of daily calorie needs.

This calculator uses the Mifflin-St Jeor equation, widely regarded as one of the more accurate BMR formulas for the general population, and lets you pick an activity level from sedentary to extremely active so the TDEE figure reflects your real routine rather than a generic average.

Age (years)

Sex

Used only for the Mifflin-St Jeor formula constant

Height (cm)

Weight (kg)

Activity level

Fill in the fields to see your BMR and TDEE.

How to use the BMR and TDEE Calculator

Enter your age, sex, height and weight.
Select your typical activity level, from sedentary (little to no exercise) to extremely active (hard daily exercise or a physical job).
View your estimated BMR and TDEE, which represents the approximate calories you burn per day at your current activity level.

The Mifflin-St Jeor formula

For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5

For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

TDEE = BMR × activity multiplier, where the multiplier ranges from about 1.2 (sedentary) up to about 1.9 (extremely active).

Frequently asked questions

What's the difference between BMR and TDEE?

BMR is the calories your body burns at complete rest, with zero activity. TDEE adds in the calories burned through daily movement, exercise and digestion, so it's always higher than BMR and represents your realistic total daily calorie burn.

How do I use TDEE for weight loss or gain?

TDEE is commonly used as a maintenance-calorie baseline: eating below your TDEE tends to produce weight loss over time, and eating above it tends to produce weight gain, though individual results vary with metabolism, body composition and other factors. This calculator provides an estimate only, not personalized medical or nutrition advice.

Why does activity level change the result so much?

Because TDEE scales BMR by an activity multiplier — someone who exercises heavily every day burns significantly more total calories than someone with a sedentary desk job, even if their BMR (resting burn) is identical.