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BMR & TDEE Calculator

Enter your gender, age, height, weight and activity level to instantly calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), plus calorie targets for diet, maintenance and bulking.

Last updated: 2026/10/16 Calculator Feedback & bug reports
Input
Please enter gender, age, height and weight.
Results
Basal Metabolic Rate (BMR)
--
kcal / day
Minimum energy needed to keep your body functioning at rest.
Total Daily Energy Expenditure (TDEE)
--
kcal / day
Your total daily calorie burn including activity.
Calorie Targets by Goal (per day)
Goal Calories Details
Diet (weight loss) -- About 500 kcal below TDEE (~0.5 kg/week loss)
Maintain weight -- Equal to TDEE (keep current weight)
Bulking (gain) -- About 300 kcal above TDEE (build muscle)
Results are approximate estimates based on general formulas and are not medical advice or nutritional guidance. Please consult a doctor or registered dietitian for health and diet decisions.

How to Use

1

Enter your basic info

Select your gender and enter your age, height (cm) and weight (kg). Your BMR is calculated automatically as you type.

2

Choose your activity level

Pick the activity level that best matches your usual exercise. Your TDEE is calculated using the corresponding activity factor.

3

Review your calorie targets

See daily calorie targets for losing, maintaining and gaining weight, and use them to plan your meals.

About BMR & TDEE

Basal Metabolic Rate (BMR) is the minimum energy your body needs at rest to stay alive. Total Daily Energy Expenditure (TDEE) is your total daily energy use, combining BMR with the calories burned through daily activity. This tool calculates BMR using the accurate Mifflin-St Jeor equation, then multiplies it by an activity factor to estimate TDEE. All calculations run in your browser and no data is sent to any server.

Features

  • Mifflin-St Jeor EquationUses the widely trusted, accurate formula to estimate your BMR.
  • 5 Activity LevelsChoose the activity factor that fits your lifestyle for an accurate TDEE.
  • Goal-Based CaloriesSee diet, maintenance and bulking calorie targets at a glance.
  • Privacy ProtectedAll processing happens in your browser. Your data is never sent anywhere.

Use Cases

  • Setting a daily calorie goal for weight loss
  • Finding calorie needs for bulking or strength training
  • Estimating food intake for healthy weight maintenance
  • A reference for personal training and nutrition planning
  • Simply finding out your basal metabolic rate

FAQ

What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the minimum energy your body uses at rest for functions like breathing and maintaining body temperature. TDEE (Total Daily Energy Expenditure) adds the calories burned through daily activity and exercise on top of BMR. For diet or bulking plans, you adjust calories based on TDEE, not BMR.
Which formula does this calculator use?
It uses the Mifflin-St Jeor equation. For men: 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. For women: 10 x weight + 6.25 x height - 5 x age - 161. The resulting BMR is multiplied by an activity factor (1.2 to 1.9) to estimate TDEE.
Which activity level should I choose?
Choose "Sedentary" for a desk job with little exercise, "Lightly active" for 1-2 light workouts per week, and "Moderately active" for solid exercise 3-5 times a week. Athletes or those with physical jobs who train hard daily fit "Very active" or "Extra active". When unsure, pick one level lower to avoid overestimating.
How much can I cut calories for weight loss?
A common, safe approach is to eat about 300-500 kcal below your TDEE per day. Extreme restriction can cause muscle loss and health issues, so as a guideline your intake should not fall below your BMR. Consult a professional for a specific plan.
Is my data saved or sent anywhere?
No. All calculations run entirely in your browser using JavaScript. Your gender, age, height and weight are never sent to or stored on any server, and nothing remains once you close the page. You can use it with complete peace of mind.

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Related Guides

What Are BMR and TDEE? Mifflin-St Jeor Formula and Activity Factors Explained Learn the difference between basal metabolic rate (BMR) and total daily energy expenditure (TDEE), and how to calculate them: the Mifflin-St Jeor formula, activity factors from 1.2 to 1.9, targets for cutting and bulking, and individual variation as a caveat.