BMR & TDEE Calculator
Estimate how many calories your body needs per day based on your stats and activity level. Uses the Mifflin-St Jeor equation — the gold standard for calorie estimation.
BMR
—
kcal/day at rest
TDEE
—
kcal/day with activity
Your daily calorie target
—
kcal/day
Suggested macros (standard split)
Based on a standard 25% protein / 50% carbs / 25% fat split. Adjust to your preference.
Estimates use the Mifflin-St Jeor equation (2005). Results are approximations — individual metabolism varies. Not medical advice.
What is BMR and TDEE?
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and organs functioning. It accounts for roughly 60–75% of your total calorie burn.
Your Total Daily Energy Expenditure (TDEE) adds your activity level on top of your BMR. This is the number of calories you actually burn in a day, and it's the most useful figure for setting calorie targets.
Mifflin-St Jeor equation
This calculator uses the Mifflin-St Jeor equation (validated in 2005 by the Academy of Nutrition and Dietetics as the most accurate for most people):
Male: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Female: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
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