BMR & Calorie Calculator

How to Use the BMR & TDEE Calculator

Enter sex, age, height, weight and activity level, or pick an example chip. BMR, TDEE and the TDEE for all five activity levels update together, so you can compare loss, maintenance and gain targets at a glance.

Worked examples

• Male 30y 170cm 65kg → BMR 1568 kcal / moderate (1.55) TDEE ≈ 2430 kcal
• Female 30y 158cm 52kg → BMR 1197 kcal / moderate (1.55) TDEE ≈ 1855 kcal
• Male 45y 175cm 80kg → BMR 1674 kcal / light (1.375) TDEE ≈ 2301 kcal
• The same person can swing several hundred kcal between sedentary (1.2) and heavy (1.725) — the table makes that visible

How to Read the Estimate

BMR is the estimated energy your body uses at rest. TDEE multiplies that baseline by an activity factor, so it is a rough daily maintenance estimate rather than a medical measurement. Use it as a planning number and adjust based on real weight and training trends.

Equation Source and Population

The Mifflin–St Jeor equation was derived in 1990 from measured resting energy expenditure in 498 healthy adults aged 19–78. See the original PubMed record, A new predictive equation for resting energy expenditure in healthy individuals (source last checked July 14, 2026). Results here are rounded to whole kilocalories.

This is a population-based estimate, not a metabolic measurement. Error can be larger for children, pregnancy or breastfeeding, older adults, athletes, unusually high muscle mass, illness, or medication effects. TDEE activity factors are also broad self-selected assumptions rather than wearable measurements.

Do not use the estimate alone for aggressive restriction or treatment decisions; review trends and health with a clinician or registered dietitian. Use the BMI Calculator for the separate height-to-weight index.

FAQ