BMR & TDEE Calculator interactive tool
Calculator
BMR (Mifflin-St Jeor) is calories burned at rest. TDEE is BMR × activity factor—your estimated total daily burn.
Result
1649 cal/day
2556 cal/day
What Is BMR & TDEE?
Your Basal Metabolic Rate (BMR) is an estimate of the energy your body uses at rest to support basic functions such as breathing and circulation. It is not a direct measurement of your daily calorie needs.
What is TDEE (Total Daily Energy Expenditure)?
Your Total Daily Energy Expenditure (TDEE) adds an activity assumption to the BMR estimate. This BMR & TDEE calculator applies an activity multiplier to provide a starting estimate for daily energy needs.
- Sedentary: Little to no exercise, desk job (BMR x 1.2).
- Lightly Active: Light exercise 1-3 days a week (BMR x 1.375).
- Moderately Active: Moderate exercise 3-5 days a week (BMR x 1.55).
- Highly Active: Heavy exercise 6-7 days a week (BMR x 1.725).
- Very Highly Active: Very heavy exercise/physical job (BMR x 1.9).
How to Use the BMR & TDEE Calculator for Your Fitness Goals
Use the result as a starting point for comparing maintenance, loss, or gain scenarios. The calculator uses the Mifflin-St Jeor equation, but real energy needs vary with body composition, activity, health, and measurement error.
How To Use the BMR & TDEE Calculator
- Enter your biological sex, age, weight (in kilograms), and height (in centimeters).
- Select your activity level from the dropdown (ranging from sedentary to very active). This helps calculate your Total Daily Energy Expenditure (TDEE).
- Review your estimated Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
- Use these values to understand your daily calorie needs for weight management or fitness goals. You can use the Example button to load sample values, or Reset to clear all fields.
TDEE from activity level
This BMR and TDEE calculator estimates resting energy needs, then applies an activity multiplier to produce a daily calorie starting point. Compare the result with real changes in weight, activity, and health rather than treating it as a prescription.
Need the formula or convention behind this result? Read the calculator methods and assumptions.