BMR & TDEE Calculator
Basal Metabolic Rate and Total Daily Energy Expenditure (Mifflin-St Jeor)
Enter Details
kg
cm
Results
🔥
Enter your details and click Calculate.
Formula
BMR (men) = 10·weight + 6.25·height − 5·age + 5 BMR (women) = 10·weight + 6.25·height − 5·age − 161 TDEE = BMR × activity multiplier
- weight (kg) — Body weight
- height (cm) — Standing height
- age (years) — Age
- activity multiplier (–) — 1.2 (sedentary) to 1.9 (very active)
Example: Male, 75 kg, 175 cm, 30 y → BMR ≈ 1,776 kcal. Moderately active (×1.55) → TDEE ≈ 2,753 kcal
Interpreting Your Result
TDEE − 500 kcal
Fat loss
∼0.5 kg/week weight loss
TDEE
Maintenance
Maintain current weight
TDEE + 250 kcal
Lean bulk
Slow muscle gain
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is calories burned at complete rest. TDEE multiplies BMR by your activity level — it's your actual daily calorie need.
Why Mifflin-St Jeor?
It's the most validated equation for general populations and is preferred by dietitians over older formulas like Harris-Benedict.
How do I use TDEE to lose weight?
Eat 300–500 calories below TDEE. A 500 kcal deficit creates roughly 0.5 kg of fat loss per week.