BMR & TDEE (daily calories)

Estimate your basal metabolic rate and daily calorie needs using the Mifflin–St Jeor equation and an activity multiplier. Pick a goal and see suggested macros.

Your details

Enter height, weight, age, sex and activity level.

Mifflin–St Jeor needs a sex field; “average” uses the midpoint of male/female results.

Info only — not medical advice. Uses Mifflin–St Jeor and standard activity multipliers; macros are an example split (protein ~1.8 g/kg, fat ~0.8 g/kg, rest carbs).


How to use the BMR & TDEE Calculator

  1. Enter your height (cm), weight (kg), age and sex.
  2. Pick your activity level to estimate Total Daily Energy Expenditure (TDEE).
  3. Choose a goal (maintain, loss, gain) to see goal calories and a suggested macro split.
  4. Hit Calculate to view BMR, TDEE, daily calories and macros.

Examples

  • 175 cm, 70 kg, 30 yrs, Moderate (×1.55) → TDEE ≈ maintenance daily calories; picking −10% calorie deficit shows a safe weight-loss calorie target.
  • 165 cm, 60 kg, 25 yrs, Sedentary (×1.2) → lower TDEE; selecting +10% gives a lean-bulk calorie surplus.

Formulas used

BMR (Mifflin–St Jeor) → adjust with an activity multiplier for TDEE; apply goal % for daily calorie needs.

  • TDEE = BMR × activity factor (1.2–1.9)
  • Goal calories = TDEE × (1 ± goal%)
  • Macro guide (example): protein ≈ 1.8 g/kg, fat ≈ 0.8 g/kg, rest carbs

Activity multipliers

  • Sedentary ×1.2 · Light ×1.375 · Moderate ×1.55 · Active ×1.725 · Very active ×1.9

Notes

  • This is a daily calorie calculator for adults. It’s an estimate, not medical advice.
  • For fat loss, a small, sustainable calorie deficit (e.g., 5–15%) is usually sensible.
  • For muscle gain, use a modest calorie surplus and adequate protein per kg.

Related tools

BMI Calculator · BMI in Stones & Pounds (UK) · Percentage Calculator

Quick FAQ

What’s the difference between BMR and TDEE?

BMR is the energy you need at rest. TDEE is BMR multiplied by an activity factor to reflect your daily movement.

How big should my calorie deficit be?

Many people start with a 5–15% deficit to encourage steady fat loss while keeping energy for training.

How much protein should I eat?

A common target is around 1.6–2.2 g/kg of body weight daily. This tool uses ~1.8 g/kg as a simple default.