BMR Calculator - Daily Calorie Needs (TDEE)

  • Male
  • Female
  • Sedentary (desk job, little exercise)
  • Light (1-3 days/week exercise)
  • Moderate (3-5 days/week)
  • Active (6-7 days/week)
  • Very Active (daily + physical job)
  • Lose Fast (-20%)
  • Lose Weight (-15%)
  • Lose Slowly (-10%)
  • Maintain Weight
  • Gain Slowly (+10%)
  • Gain Weight (+15%)
Results
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Knowing how many calories your body burns each day is the foundation of any weight management plan. Our BMR Calculator uses the Mifflin-St Jeor equation — the most scientifically validated formula for estimating Basal Metabolic Rate — combined with your activity level to give you your Total Daily Energy Expenditure (TDEE).

BMR is the number of calories your body needs just to function: breathing, circulating blood, keeping your brain active. Your TDEE is BMR multiplied by your activity factor — it represents how many calories you should eat to maintain your current weight.

Select a weight goal to see your target daily calories. A 15-20% deficit leads to relatively fast weight loss, while a 10% deficit is more sustainable. For muscle gain, a 10-15% surplus combined with resistance training works best.

Remember that these are estimates. The most successful weight management combines this data with tracking actual food intake and body weight over time, then adjusting based on real-world results. Also prioritize protein intake (1.6-2.2g per kg of body weight) during weight loss to preserve muscle mass.

Formule
BMR (Mifflin-St Jeor): Males: 10W + 6.25H − 5A + 5 | Females: 10W + 6.25H − 5A − 161 | TDEE = BMR × Activity Factor

FAQ

How accurate is the Mifflin-St Jeor formula?
It's considered the most accurate BMR estimation formula, though actual metabolism varies by 10-15% between individuals due to genetics, muscle mass, and hormones. It's a great starting point that you can fine-tune with real-world tracking.
Can I lose weight just by eating fewer calories?
Yes — weight loss ultimately comes down to a sustained calorie deficit. However, the quality of calories matters for health, energy, and muscle preservation. Combining calorie control with strength training gives the best results.
What are the activity level multipliers?
Sedentary: 1.2, Light: 1.375, Moderate: 1.55, Active: 1.725, Very Active: 1.9. Multiply your BMR by this factor to get TDEE — your daily caloric maintenance level.
Should I eat exactly my calculated calories?
Treat this as a starting estimate, not a rule. Track actual food intake and weight for 2-4 weeks, then adjust based on what you observe. Real metabolism can vary 10-15% from calculated estimates.

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