Calculate your BMR and total daily energy expenditure to plan your calorie intake
Enter your gender, age, height, weight and activity level. The tool uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR), then applies an activity factor to derive your Total Daily Energy Expenditure (TDEE).
Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5. Women: BMR = 10×weight + 6.25×height − 5×age − 161. TDEE = BMR × activity factor.
Disclaimer: These are estimates for reference only and do not replace professional medical or nutritional advice. Consult a doctor or dietitian for health or weight management concerns.
BMR is your resting calorie burn; TDEE includes activity and equals the daily intake to maintain weight.
It estimates BMR from weight, height, age and gender, and is widely regarded as accurate.
Eat 300-500 below TDEE to lose weight; 200-300 above to build muscle.