How to use it
- Enter gender, age, weight, height, and activity level.
- Click Calculate.
- Read your BMR and TDEE results.
This calculator applies the Mifflin‑St Jeor equation to give you a precise basal metabolic rate (BMR) and then multiplies it by the standard activity factor to show your total daily energy expenditure (TDEE). Knowing your BMR helps you understand the calories your body burns at rest, while TDEE tells you how many calories you need to maintain, lose, or gain weight. For example, a 30‑year‑old male, 70 kg, 175 cm, moderate activity yields a BMR of ≈ 1,649 kcal and a TDEE of ≈ 2,556 kcal. Use these numbers to set realistic eating targets and track progress.
Pro tips
- Round BMR to the nearest 10 for easier meal planning.
- Add a 5–10% buffer to TDEE if your activity estimate is uncertain.
- Use the metric inputs as shown; the calculator handles all conversions automatically.
- Update your inputs whenever you lose weight or change training intensity.
Real-life examples
- Planning a weight‑loss diet and need a daily calorie target.
- Athlete adjusting intake for a new training phase.
- Busy professional estimating food portions for maintenance.
Case study
Maria, 35, wanted to lose 5 kg. She entered her stats, got a BMR of 1,380 kcal and a TDEE of 2,130 kcal. By eating ~1,800 kcal daily, she shed the weight in 6 weeks.