Calorie Calculator (BMR & TDEE)
Your BMR (basal metabolic rate) is the minimum energy your body burns just to stay alive, and your TDEE (total daily energy expenditure) adds your activity level on top of it. Enter your sex, age, height, weight, and activity level to instantly see your BMR, daily maintenance calories, and target calories for weight loss or weight gain, calculated with the widely used Mifflin-St Jeor equation.
Examples
30-year-old man, 175 cm, 75 kg, moderately active (exercise 3-5 days/week)
BMR = 10×75 + 6.25×175 − 5×30 + 5 = 1,699 kcal, and TDEE = 1,699 × 1.55 ≈ 2,633 kcal. The weight-loss target is about 2,133 kcal and the weight-gain target is about 3,133 kcal.
25-year-old woman, 160 cm, 55 kg, lightly active (exercise 1-3 days/week)
BMR = 10×55 + 6.25×160 − 5×25 − 161 = 1,264 kcal, and TDEE = 1,264 × 1.375 = 1,738 kcal. For weight loss, the target is about 1,238 kcal.
40-year-old man, 170 cm, 80 kg, sedentary (little or no exercise)
BMR = 10×80 + 6.25×170 − 5×40 + 5 = 1,668 kcal, and TDEE = 1,668 × 1.2 ≈ 2,001 kcal. The less active you are, the lower your maintenance calories.
FAQ
What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is the minimum energy your body burns for breathing, heartbeat, and body temperature even if you do nothing but rest all day. TDEE (total daily energy expenditure) is your BMR plus the energy burned through daily activities and exercise. To maintain your current weight, eat roughly your TDEE.
Which formula does this calculator use?
It uses the Mifflin-St Jeor equation: '10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5' for men and '10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161' for women. It is regarded by organizations such as the Academy of Nutrition and Dietetics as the most accurate predictive formula and is the most widely used today.
How much should I cut for weight loss?
A deficit of about 500 kcal per day below your TDEE typically leads to roughly 0.5 kg of weight loss per week. However, eating below your BMR for an extended period can cause muscle loss and a slower metabolism, so it is not recommended to go under your BMR.
Can I increase my basal metabolic rate?
Building muscle is the most reliable way. Muscle burns more energy than fat at the same weight, so strength training at least twice a week combined with adequate protein intake helps. Extreme calorie restriction actually lowers your BMR, so it is best avoided.
Do I burn calories even without exercising?
Yes. About 60-70% of your daily calorie burn comes from your BMR, which happens even without exercise. On top of that, non-exercise activities (NEAT) such as walking and housework, plus the thermic effect of food (about 10%), add to your total. That is why even the 'sedentary' level multiplies BMR by 1.2.
What is basal metabolic rate (BMR)?
BMR is the minimum energy needed to keep you alive — maintaining body temperature, breathing, heartbeat, and brain activity — and accounts for 60-70% of your total daily calorie burn. More muscle mass, higher body weight, and younger age all mean a higher BMR.
This calculator uses the Mifflin-St Jeor equation. Studies have found it closer to measured values in modern populations than the older Harris-Benedict equation, so it has become the widely adopted standard. That said, every formula is an estimate that cannot account for muscle mass or body fat percentage, so treat the results as a reference.
How to choose your activity multiplier
Choose your multiplier based on your overall daily activity, not just workouts. Pick 1.2 (sedentary) for a desk job with little exercise, 1.375 (lightly active) for light exercise 1-3 days a week, 1.55 (moderately active) for exercise 3-5 days a week, 1.725 (very active) for hard exercise 6-7 days a week, and 1.9 (extra active) for physical labor combined with regular training.
Most people tend to overestimate their activity level. If you are unsure, pick the lower level and adjust after tracking your weight for 2-4 weeks.
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