BMR & TDEE Calculator
Calculate your Basal Metabolic Rate and Total Daily Energy Expenditure
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About BMR & TDEE
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production. TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including physical activity.
The Mifflin-St Jeor equation is considered one of the most accurate formulas for calculating BMR. The formula is:
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161
To calculate your TDEE, we multiply your BMR by an activity factor:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
- Very active (hard exercise 6-7 days/week): BMR × 1.725
- Extremely active (very hard exercise, physical job): BMR × 1.9
Knowing your TDEE helps you understand how many calories you need to maintain your current weight. To lose weight, you need to consume fewer calories than your TDEE, and to gain weight, you need to consume more.
This calculator provides estimates based on population averages. Individual variations may occur due to factors like genetics, muscle mass, and medical conditions.