TDEE & BMR Calculator
Mifflin-St Jeor BMR × activity multiplier · metric or imperial
Your BMR (basal metabolic rate) is the energy you burn at rest; your TDEE (total daily energy expenditure) is BMR multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extra active). This tool uses the Mifflin-St Jeor equation: for men, BMR = 10·kg + 6.25·cm − 5·age + 5; for women, the same with − 161 instead of + 5. Enter your details below to see both numbers, plus rough cut and bulk targets.
This is a general fitness estimate, not medical advice. Energy needs vary; verify against your own results over a few weeks.
The formula
The Mifflin-St Jeor equation estimates resting energy from weight, height, age and sex:
BMR (men) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
BMR (women) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × activity multiplierActivity multipliers
| Activity level | Multiplier | Typical week |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise; desk job. |
| Lightly active | 1.375 | Light exercise or sport 1–3 days per week. |
| Moderately active | 1.55 | Moderate exercise or sport 3–5 days per week. |
| Very active | 1.725 | Hard exercise or sport 6–7 days per week. |
| Extra active | 1.9 | Very hard daily training, physical job, or twice-daily training. |
Source: Standard activity factors (Mifflin-St Jeor application).
How to use your TDEE
Once you know your TDEE, set calories relative to it: eat below it to lose fat, at it to maintain, or above it to gain. Then use the macro calculator to split those calories into protein, carbs and fat, and the calories-burned calculator to estimate workout expenditure. For the theory behind the numbers, read how to calculate your TDEE and Mifflin-St Jeor vs Harris-Benedict.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is the energy your body uses at complete rest just to stay alive. TDEE (total daily energy expenditure) is BMR multiplied by an activity factor, so it includes everything you do in a day. TDEE is the number to target for weight maintenance.
Which BMR formula does this calculator use?
It uses the Mifflin-St Jeor equation, published in 1990, which is widely considered more accurate than the older Harris-Benedict equation for modern populations. For men: BMR = 10 × kg + 6.25 × cm − 5 × age + 5. For women: BMR = 10 × kg + 6.25 × cm − 5 × age − 161.
How accurate is a TDEE estimate?
Equation-based TDEE is an estimate, typically within about 10% of measured energy expenditure for most people. Body composition, genetics and real activity vary, so use it as a starting point: track your weight for 2–3 weeks and adjust calories up or down based on what actually happens.
How many calories should I eat to lose weight?
A common approach is to eat 10–20% below your TDEE for fat loss, or 10–15% above for muscle gain. A 500 kcal daily deficit is often used as a rough target for about 0.45 kg (1 lb) of fat loss per week, but results depend on adherence and individual factors.