BMR & TDEE Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) below. BMR is the number of calories your body burns at rest, while TDEE accounts for your activity level. Choose your units, enter your details, and click "Calculate."

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Understanding BMR and TDEE

Basal Metabolic Rate (BMR) is the number of calories your body needs at rest to maintain basic functions like breathing and circulation. We use the Mifflin-St Jeor Equation, considered one of the most accurate methods.

Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor, reflecting your daily calorie needs based on lifestyle.

Activity Levels

  • Sedentary (1.2): Little or no exercise.
  • Lightly Active (1.375): Light exercise 1-3 days/week.
  • Moderately Active (1.55): Moderate exercise 3-5 days/week.
  • Very Active (1.725): Hard exercise 6-7 days/week.
  • Extremely Active (1.9): Very hard exercise or physical job.

Use your TDEE to plan calorie intake for weight maintenance, loss, or gain. Consult a professional for personalized advice.

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