BMR & TDEE Calculator
Calculate your Basal Metabolic Rate, daily calorie needs, and macro targets.
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BMR
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kcal/day
TDEE (maintenance)
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kcal/day
Calculate your Basal Metabolic Rate, daily calorie needs, and macro targets.
Find your TDEE, subtract 500 kcal, and you have a science-backed daily calorie target for safe fat loss.
Eating slightly above TDEE (+250–500 kcal) provides the energy surplus needed for muscle growth.
Use the macro breakdown to set protein, carb, and fat goals in a calorie-tracking app like MyFitnessPal.
Coaches and personal trainers can quickly generate baseline calorie estimates for new clients.
Understand how age, weight, height, and activity level affect your caloric needs.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic life functions like breathing, circulation, and cell production.
TDEE (Total Daily Energy Expenditure) is your total calorie burn per day, calculated by multiplying your BMR by an activity multiplier that accounts for exercise and daily movement.
The Mifflin-St Jeor equation is the most widely validated and recommended for most people. Katch-McArdle is more accurate if you know your body fat percentage.
A deficit of 500 kcal/day below your TDEE results in approximately 0.5 kg (1 lb) of fat loss per week, which is considered safe and sustainable.
TDEE = BMR × Activity Factor. The Mifflin-St Jeor BMR for men is: (10 × kg) + (6.25 × cm) − (5 × age) + 5. For women: (10 × kg) + (6.25 × cm) − (5 × age) − 161.
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