Calorie Calculator (BMR & TDEE)
Last updated: 2026-06-25
Your BMR is the minimum energy you burn at rest, and your TDEE is that plus the energy used in daily activity — your total daily calorie burn.
Mifflin-St Jeor: men BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5; women use −161 for the last term. Then TDEE = BMR × activity factor.
Calculate your BMR and daily calorie needs
Daily calorie needs (TDEE)
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- Basal metabolic rate (BMR)
- –
- Weight loss target (−500 kcal)
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- Weight gain target (+500 kcal)
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Please enter a valid age, height and weight.
How to use it
- Choose sex and age — select your sex and enter your age in years.
- Enter height and weight — enter your height in cm and weight in kg.
- Choose activity level — pick sedentary, light, moderate, active, or very active.
- View result — press Calculate to see your BMR and daily calorie needs (TDEE).
Understanding BMR and TDEE
Basal metabolic rate (BMR) is the minimum energy needed for vital functions such as breathing, heartbeat and maintaining body temperature, and it makes up roughly 60–70% of your total daily calorie burn. TDEE (Total Daily Energy Expenditure) adds the energy used in daily activity and exercise on top of BMR — your full daily calorie burn.
Mifflin-St Jeor formula
Men BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
TDEE = BMR × activity factor
Activity factor table
| Activity level | Description | Factor |
|---|---|---|
| Sedentary | Little or no exercise, desk job | 1.2 |
| Light | Light exercise 1–3 days/week | 1.375 |
| Moderate | Moderate exercise 3–5 days/week | 1.55 |
| Active | Hard exercise 6–7 days/week | 1.725 |
| Very active | Physical job or two workouts a day | 1.9 |
How to use it for weight management
- Maintain weight: eat at your TDEE to keep your current weight.
- Lose weight: eat 300–500 kcal below TDEE for about 0.3–0.5 kg (0.7–1.1 lb) loss per week.
- Gain weight: eat 300–500 kcal above TDEE while strength training to favor muscle gain.
- Cutting far below your BMR is not recommended — it risks muscle loss and rebound weight gain.
For more detail, see our guide to understanding BMR and daily calories (TDEE).
Frequently asked questions (FAQ)
What is BMR (basal metabolic rate)?
BMR is the minimum energy your body needs at complete rest to stay alive — for breathing, circulation, body temperature and organ function. It accounts for roughly 60–70% of your total daily calorie burn.
How is TDEE calculated?
TDEE (total daily energy expenditure) is your BMR multiplied by an activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, and 1.9 very active.
How many calories should I eat to lose weight?
Eating about 300–500 kcal below your TDEE per day produces roughly 0.3–0.5 kg (about 0.7–1.1 lb) of loss per week. Going far below your BMR is not recommended because it risks muscle loss and rebound.
What is the Mifflin-St Jeor formula?
Published in 1990, Mifflin-St Jeor is one of the most accurate BMR estimates available. For men: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5; for women the final term is −161.
How accurate are these calorie numbers?
They are formula-based estimates and can be off by roughly ±10% depending on muscle mass, hormones, genetics and real activity. The most accurate approach is to track your weight for 2–3 weeks and adjust intake from there.
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Last updated: 2026-06-25