- 1Select your biological sex (Male / Female).
- 2Enter your Age (years), Weight (kg), and Height (cm).
- 3Select your Daily Activity Level (Sedentary, Lightly Active, Moderately Active, or Very Active).
- 4View your estimated BMR baseline calories, maintenance TDEE, and recommended targets for weight loss or muscle gain.
Basal Metabolic Rate (BMR) represents the baseline calories your body burns at total rest to sustain vital organ function. Total Daily Energy Expenditure (TDEE) adjusts BMR for daily physical movement and exercise.
Mifflin-St Jeor formula for men where W is weight (kg), H is height (cm), and A is age (years).
BMR = (10 × W) + (6.25 × H) - (5 × A) + 5Mifflin-St Jeor formula for women where W is weight (kg), H is height (cm), and A is age (years).
BMR = (10 × W) + (6.25 × H) - (5 × A) - 161BMR multiplied by activity factor (Sedentary: 1.2 | Light: 1.375 | Moderate: 1.55 | Very Active: 1.725).
TDEE = BMR × Activity Multiplier | Weight Loss Deficit: TDEE - 500 kcalBMR = (10×75) + (6.25×178) - (5×28) + 5 = 1,708 kcal/dayCalorie Deficit = 2,349 - 500 = 1,849 kcal/dayBMR = 10×75 + 6.25×178 − 5×28 − 161 = 750 + 1112.5 − 140 − 161 = 1561.5; TDEE = 1561.5 × 1.375- Statistical Estimation: BMR and TDEE equations provide mathematical estimates. Individual metabolic rates vary based on thyroid function, genetics, and muscle mass.
- Safe Deficits: A daily caloric deficit of 500 kcal typically leads to approximately 1 lb (0.45 kg) of gradual fat loss per week.
- Never Eat Below BMR: Consuming fewer calories than your BMR for extended periods can cause lethargy and metabolic slowdown.
What is the difference between BMR and TDEE?
BMR is the energy your body burns at complete rest just staying alive. TDEE is your total daily calorie burn including all physical movements and exercise.
Which BMR formula does this calculator use?
This calculator implements the Mifflin-St Jeor equation, widely recognized in clinical nutrition for its accuracy.
How many calories should I eat to lose weight?
A moderate deficit of 250 to 500 calories below your maintenance TDEE supports steady weight loss of 0.5 to 1 lb per week.
Which equation does this calculator use?
The Mifflin-St Jeor equation: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 for males, or − 161 for females. TDEE is BMR multiplied by the selected activity factor.
Medical Disclaimer
The results provided by this BMR and calorie expenditure calculator are theoretical estimates based on standard formulas and are provided for informational and educational purposes only. Actual energy expenditure can vary considerably from person to person.
The calculation does not account for all individual factors that may affect metabolism and energy expenditure, such as body composition, medical conditions, medications, actual activity level, or other personal circumstances. The results do not constitute a dietary prescription or personalised meal plan.
Do not make drastic changes to your diet or use these results to make health-related decisions without consulting a doctor or qualified nutrition professional.