BMR & Calorie Calculator
Find your BMR with the Mifflin-St Jeor equation from age, sex, height and weight, then your daily energy expenditure (TDEE) by activity level. A table shows TDEE for all five activity levels at once. Everything stays in your browser.
Examples (click to try)
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BMR (kcal)
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TDEE (kcal)
| Activity level | Factor | TDEE (kcal/day) |
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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.
FAQ
Is my data sent to a server?
No. Everything runs in your browser; nothing is transmitted or stored externally.
What is the difference between BMR and TDEE?
BMR is the energy your body burns at rest to stay alive; TDEE multiplies that by an activity factor for your estimated total daily burn. TDEE is the figure that reflects real-life expenditure.
Which formula does this use?
The Mifflin-St Jeor equation. Male: 10×weight(kg) + 6.25×height(cm) − 5×age + 5; female: replace the final term with −161. TDEE then applies an activity factor (1.2–1.9).
Which activity factor should I pick?
Use 1.2 for desk work with no exercise, 1.375 for light exercise 1–3 days a week, 1.55 for 3–5 days, 1.725 for hard daily training, and 1.9 for physical labor or two sessions a day.