BMR & TDEE Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. For adults aged 18+. Results are estimates for educational use only.
Enter Your Body Metrics
Your BMR is just the baseline. 🏃
Here's the full picture.
A personalised PDF report — body fat %, ideal weight, calorie targets, heart rate zones and a meal plan, all calculated for your numbers.
One-time · Instant PDF · No subscription
Enter Your Details
Fill in your information to calculate your BMR
Enter Your Details
Fill in your information to see your daily calorie needs
Other Calculators
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions while at complete rest.
This includes breathing, blood circulation, cell production, nutrient processing, and maintaining body temperature. BMR typically accounts for 60-75% of your daily calorie expenditure.
How is it Calculated?
BMR — Mifflin-St Jeor Equation:
TDEE — Total Daily Energy Expenditure:
The Mifflin-St Jeor equation was developed in 1990. The activity factors (1.2–1.9) come from the Harris-Benedict revision by Frankenfield et al.
Activity Levels
Sedentary (×1.2)
Desk job, minimal movement throughout the day.
Light (×1.375)
Light exercise or sports 1-3 days per week.
Moderate (×1.55)
Moderate exercise 3-5 days per week.
Very Active (×1.725)
Hard exercise 6-7 days per week.
Extra Active (×1.9)
Physical job plus intense training daily.
BMR Calculator — Common Questions
What is BMR?
Your Basal Metabolic Rate is the number of calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and temperature stable. Even if you stayed in bed all day, you would burn this many calories. It represents your absolute minimum daily calorie requirement.
What is a normal BMR?
For most adults, BMR ranges from 1,200 to 1,800 calories per day. Women tend to have lower BMRs than men due to less average muscle mass. Age, height, weight, and genetics all influence your individual BMR — which is why two people of the same weight can have meaningfully different calorie needs.
What formula does this calculator use?
This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate for most adults:
Men: (10 × kg) + (6.25 × cm) − (5 × age) + 5
Women: (10 × kg) + (6.25 × cm) − (5 × age) − 161
BMR vs TDEE — what is the difference?
BMR is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by your activity factor — the total calories you actually burn each day including movement and exercise. TDEE is the number you use to set your eating target.
Does BMR decrease when you lose weight?
Yes. As you lose weight, you have less body mass to maintain, so your BMR drops. This is why calorie intake should be recalculated every 4–6 weeks when dieting — failing to do so is one of the most common reasons progress stalls after an initial period of weight loss.
How can I increase my BMR?
Building muscle through resistance training is the most effective way — muscle burns more calories at rest than fat. Adequate sleep, sufficient protein intake (1.6–2.2 g/kg/day), and avoiding extreme calorie restriction also help preserve and raise your metabolic rate over time.
Sources used on this page
BMR (Mifflin-St Jeor): Men = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. Women = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. TDEE = BMR x activity multiplier. Results are estimates; individual metabolic rate varies.
Calorie Needs Calculator
Calculate your TDEE and daily calorie target by activity level.
Calorie Deficit Calculator
Find your daily calorie target, deficit size, and timeline to your goal weight.
BMI Calculator
Calculate your Body Mass Index and healthy weight range.
Body Fat Calculator
Estimate your body fat percentage using the U.S. Navy method.