BMR & Calorie Calculator

Find your Basal Metabolic Rate and daily calorie needs (TDEE) in US or metric units, with maintenance, weight-loss and weight-gain targets.

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BMR vs. TDEE

BMR (Basal Metabolic Rate) is the energy your body needs at complete rest — just to breathe, circulate blood and keep your organs running. TDEE (Total Daily Energy Expenditure) takes that number and multiplies it by an activity factor to estimate everything you burn in a full day, including exercise and daily movement. TDEE is typically used as your maintenance-calorie target.

This calculator uses the Mifflin-St Jeor equation, one of the most widely used and accurate BMR formulas for the general adult population:

  • Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
  • Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161

This tool is for general informational purposes only and is not medical advice. It's not intended for pregnant or breastfeeding people, and may be less accurate for very muscular athletes or anyone with a metabolic condition. Always consult a healthcare provider before starting any diet or weight-management plan.

Frequently Asked Questions

What is BMR?+

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep you alive — breathing, circulating blood, and running your organs — before any activity is added.

What is TDEE?+

TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It estimates the total calories you burn in a day, including exercise and daily movement, and is generally used as your maintenance-calorie target.

Which formula does this calculator use?+

This calculator uses the Mifflin-St Jeor equation, which is widely considered more accurate than the older Harris-Benedict formula for most adults. It works the same way in metric or US units — this tool converts US units internally before calculating.

Is this calculator accurate for everyone?+

It's a general estimate for typical adults. It may be less accurate for pregnant or breastfeeding people, very muscular athletes, older adults, or anyone with a medical condition affecting metabolism. Always consult a healthcare provider for personalized guidance.

How many calories should I eat to lose weight?+

A moderate deficit of about 10–20% below your TDEE is a commonly used, sustainable starting point. Avoid going below roughly 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision.