BMR / TDEE Calculator
Find your BMR and how many calories you should eat per day.
Estimated using the Mifflin-St Jeor formula. Actual metabolism varies with muscle mass and hormones — for dietary planning only, not medical advice.
What are BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy your body burns at complete rest just to keep your heart beating, lungs breathing, and body temperature stable. TDEE (Total Daily Energy Expenditure) adds your daily activity and exercise on top of BMR — it's the number you should actually use when planning calorie intake.
Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161
Why BMR alone can be misleading
Two people with identical height, weight, and age can have meaningfully different real-world BMRs, because the Mifflin-St Jeor formula used here is a population-average estimate, not a lab measurement of your specific metabolism. Muscle tissue burns more energy at rest than fat tissue, so someone with a higher muscle mass will typically run a bit above the formula's estimate, while someone with less muscle may run slightly below it. Treat the number as a solid starting point for planning, not a precise clinical measurement — if you need exact figures, indirect calorimetry testing at a sports lab or clinic is the gold standard.
Frequently Asked Questions
How many calories should I eat to lose weight?
A common recommendation is a deficit of 300–500 calories below your TDEE. Cutting too aggressively (1000+ calories) often leads to muscle loss and a slower metabolism, which works against you long-term.
What's the difference between BMR and TDEE?
BMR only covers the energy needed while lying completely still. TDEE multiplies BMR by an activity factor to include walking, working, and exercise — your diet plan should be based on TDEE, not BMR alone.
Why does the formula differ for men and women?
The Mifflin-St Jeor equation's constant is lower for women (−161) than men (+5), reflecting the average difference in body fat percentage and muscle mass at the same height and weight — muscle burns more energy than fat.
Related Tools
📖 Related guide
Understand the difference between BMR and TDEE and how to interpret an estimate in context.
Read the BMR/TDEE guide →From BMR to a practical daily target
BMR estimates energy used at rest. Multiplying by an activity factor gives a rough daily total (sometimes called TDEE). Treat the number as a starting range, then adjust after two to four weeks of weight and energy feedback.
Formula estimates vary by method and individual. They are not meal plans or medical advice. If you are pregnant, underweight, recovering from illness, or managing a clinical condition, ask a qualified professional before large calorie changes.