BMR and TDEE calculator
Estimate basal metabolic rate and daily calorie needs.
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Tool guide
BMR and TDEE calculator: how it works
Practical information to understand the result and use this tool correctly.
About BMR and TDEE calculator
BMR is an estimate of calories burned at rest. TDEE multiplies BMR by an activity factor (roughly 1.2 sedentary to 1.9 very active).
We use the Mifflin-St Jeor equations, which are widely used for adults: different constants for male and female estimates.
These numbers are planning aids for diet or training logs—not prescriptions. Illness, medication, and body composition can change real needs.
How to use it
- 1Enter weight, height, age, sex code, and activity factor.
- 2Read BMR and TDEE in kcal.
- 3Adjust intake targets only with professional guidance when needed.
Frequently asked questions
- What activity factor should I use?
- Common ranges: 1.2 desk job, ~1.55 moderate exercise, up toward 1.75–1.9 for hard training. Pick the closest match.
- Harris-Benedict vs Mifflin?
- Mifflin-St Jeor is often preferred for modern adult populations; this tool uses Mifflin.