Calculate BMR and Daily Calorie Needs (TDEE)

BMR is the energy your body burns at complete rest for basics such as breathing and circulation. This tool uses the Mifflin–St Jeor equation, today’s most accurate simple formula for most people: ten times weight in kilograms, plus 6.25 times height in centimeters, minus five times age, plus five for men and minus 161 for women. That result is multiplied by an activity factor, from 1.2 for a sedentary day to 1.9 for heavy training, to give TDEE, the daily calories that keep your weight steady. Treat the number as a starting point, not a rule: pregnancy, illness, medication and serious athletics all shift it, so it is worth refining against a week of honest food logging.

This tool runs entirely in your browser. No data is sent to any server.

How to use it

1. 1

   Enter sex, age, weight in kilograms and height in centimeters.

2. 2

   Pick your daily activity level from the menu; be honest rather than optimistic.

3. 3

   Read BMR and TDEE; for weight loss, aim 300 to 500 calories a day below TDEE.

Frequently asked questions

What is the difference between BMR and TDEE?

BMR is the resting burn. TDEE is that number times an activity factor, the calories you actually use with daily life and exercise, and the amount that keeps your weight stable.

Which activity level should I pick?

Sedentary (1.2) for desk work with no exercise, moderate (1.55) for three to five sessions a week. Most people overestimate their level.

Are these numbers enough to plan a diet?

They are a good starting estimate, not a prescription. Pregnancy, illness, medication and heavy training move the number; see a dietitian for a precise plan.