What are BMR and TDEE?

BMR estimates energy used at rest. TDEE multiplies BMR by the selected activity factor to estimate total daily expenditure.

Which formula does the calculator use?

It uses the Mifflin–St Jeor equations, then activity factors from 1.2 for sedentary to 1.9 for extra active.

Are the loss and gain targets personalized recommendations?

No. The page simply subtracts or adds 500 calories to the TDEE estimate. Needs can differ, and the figures are not medical or dietetic advice.

Calorie & TDEE Calculator

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Estimate your daily calorie needs with the Mifflin-St Jeor formula — BMR, maintenance calories, and targets to lose or gain weight.

MaleFemale

MetricImperial

Input

Age

Weight (kg)

Height (cm)

Activity level

BMR (at rest)

1,649

Maintenance (TDEE)

2,556

Lose weight

2,056

Maintain

2,556

Gain weight

3,056

Estimates only — not medical advice.

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About calorie and TDEE estimates

Your Basal Metabolic Rate (BMR) is the energy your body burns at complete rest; your Total Daily Energy Expenditure (TDEE) multiplies it by an activity factor to estimate the calories you burn in a full day. This calculator uses the widely trusted Mifflin-St Jeor equation and shows maintenance calories plus roughly a 500-calorie deficit for weight loss and surplus for gain. Everything is calculated on your device — figures are estimates, not a substitute for professional advice.

How to use Calorie & TDEE Calculator

1Choose the sex used by the Mifflin–St Jeor equation and select metric or imperial units.
2Enter age, weight, and height, then choose an activity level.
3Review estimated BMR, maintenance calories, and the displayed ±500-calorie targets.

Frequently asked questions

What are BMR and TDEE?: BMR estimates energy used at rest. TDEE multiplies BMR by the selected activity factor to estimate total daily expenditure.
Which formula does the calculator use?: It uses the Mifflin–St Jeor equations, then activity factors from 1.2 for sedentary to 1.9 for extra active.
Are the loss and gain targets personalized recommendations?: No. The page simply subtracts or adds 500 calories to the TDEE estimate. Needs can differ, and the figures are not medical or dietetic advice.