BMR & TDEE Calculator
Estimate calories burned at rest (BMR) and with daily activity (TDEE) using the Mifflin–St Jeor equation.
Your details
Results
Basal metabolic rate (BMR)
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Calories burned at complete rest per day
Total daily energy (TDEE)
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Estimated daily calorie targets
Maintain weight—
Mild loss (~0.25 kg/wk)—
Loss (~0.5 kg/wk)—
Mild gain—
Frequently asked questions
What is BMR vs TDEE?
BMR (basal metabolic rate) is calories burned at complete rest. TDEE (total daily energy expenditure) multiplies BMR by an activity factor to estimate maintenance calories with daily movement and exercise.
Which activity level should I choose?
Pick the level that matches a typical week — not your best week. Sedentary = desk job with little exercise. Moderately active = structured exercise most days. When unsure, start one level lower and adjust after 2–3 weeks of tracking.
How many calories for weight loss?
A deficit of about 250–500 kcal/day from TDEE is a common starting point (~0.25–0.5 kg per week). Larger deficits should involve a clinician, especially if you have medical conditions.