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BMR & TDEE Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor or Harris-Benedict formula. Adjust for your activity level to find your daily calorie needs.

kg
cm
years

Fill in the fields above and click Calculate to see your results.

How to use

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor or Harris-Benedict formula. Adjust for your activity level to find your daily calorie needs.

How it's calculated

BMR Mifflin (Male)

10 * weight_kg + 6.25 * height_cm - 5 * age + 5

Mifflin-St Jeor BMR for males

BMR Mifflin (Female)

10 * weight_kg + 6.25 * height_cm - 5 * age - 161

Mifflin-St Jeor BMR for females

BMR Harris (Male)

88.362 + 13.397 * weight_kg + 4.799 * height_cm - 5.677 * age

Harris-Benedict BMR for males

BMR Harris (Female)

447.593 + 9.247 * weight_kg + 3.098 * height_cm - 4.330 * age

Harris-Benedict BMR for females

BMR Mifflin (Your Gender)

(gender == 1) * bmr_mifflin_male + (gender == 2) * bmr_mifflin_female

Mifflin-St Jeor BMR for your gender

BMR Harris (Your Gender)

(gender == 1) * bmr_harris_male + (gender == 2) * bmr_harris_female

Harris-Benedict BMR for your gender

BMR (Basal Metabolic Rate)

(formula == 1) * bmr_mifflin + (formula == 2) * bmr_harris

Calories burned at complete rest

Activity Multiplier

(activity_level == 1) * 1.2 + (activity_level == 2) * 1.375 + (activity_level == 3) * 1.55 + (activity_level == 4) * 1.725 + (activity_level == 5) * 1.9

Multiplier based on your activity level

TDEE (Daily Calorie Needs)

bmr * activity_multiplier

Total daily calories needed to maintain your current weight

Examples

Male, 70 kg, 170 cm, 30 years, sedentary

  • Age:30
  • Gender:1
  • Formula:1
  • Height (cm):170
  • Weight (kg):70
  • Activity Level:1

Female, 60 kg, 165 cm, 25 years, moderately active

  • Age:25
  • Gender:2
  • Formula:1
  • Height (cm):165
  • Weight (kg):60
  • Activity Level:3

Frequently Asked Questions

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor — it represents the total calories you burn in a day including exercise and daily movement.

Which formula is more accurate — Mifflin-St Jeor or Harris-Benedict?

The Mifflin-St Jeor formula (1990) is generally considered more accurate for most people and is preferred by many dietitians. The Harris-Benedict formula (1919, revised 1984) tends to overestimate slightly. For most users, the difference is small (50–100 kcal/day).

How do I use TDEE to lose or gain weight?

To lose weight, eat 300–500 kcal below your TDEE (a deficit). To gain muscle, eat 200–300 kcal above your TDEE (a surplus). Avoid extreme deficits below 1200 kcal/day for women or 1500 kcal/day for men without medical supervision.

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