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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.

Written by CalcVault Editorial Team
kg
cm
years

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

How to use

The BMR & TDEE Calculator helps you determine your daily calorie needs for maintaining, losing, or gaining weight. Enter your age, gender, weight (in kg), and height (in cm). Then, select your current activity level—ranging from sedentary (little to no exercise) to extra active (very hard exercise or physical job). The tool first calculates your Basal Metabolic Rate (BMR), the calories burned at rest, and multiplies it by your activity multiplier to find your Total Daily Energy Expenditure (TDEE). Use these numbers as a baseline to plan your diet and fitness goals effectively.

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

Result

  • BMR (Basal Metabolic Rate):1,550
  • TDEE (Daily Calorie Needs):2,400

A 30-year-old male weighing 70kg at 175cm has a BMR of around 1,550 calories. If he exercises moderately, his TDEE is roughly 2,400 calories. He needs 2,400 calories daily to maintain his current weight.

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

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

Result

  • BMR (Basal Metabolic Rate):1,432 kcal
  • TDEE (Daily Calorie Needs):2,220 kcal

A 25-year-old woman (165 cm, 60 kg) with a moderately active lifestyle burns approximately 2,220 kcal per day. To lose 0.5 kg per week, she would target a daily intake of around 1,720 kcal — a sustainable 500 kcal deficit without going below safe minimums.

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.

Which BMR formula does this calculator use?

This calculator typically uses the Mifflin-St Jeor equation, which is widely considered the most accurate standard formula for estimating BMR in healthy adults.

How many calories should I cut to lose weight?

To lose weight safely, it is generally recommended to consume 300 to 500 calories less than your TDEE per day, which leads to a gradual and sustainable weight loss of about 0.5kg per week.
CalcVault Editorial Team

CalcVault Editorial Team

Verified Content Team

The CalcVault Editorial Team is a group of finance, health, and mathematics specialists dedicated to producing accurate, bilingual calculator content for Vietnamese and global small business owners. Every formula on CalcVault undergoes rigorous source verification against authoritative bodies including the IRS, CFPB, CDC, WHO, and NIST before publication. Our process includes independent peer review, structured fact-checking, and scheduled content audits to ensure every calculator remains up-to-date with the latest regulatory and scientific standards. We are committed to editorial independence from our advertising partners.

Areas of Expertise

Personal FinanceVietnam Tax & PayrollHealth Metrics & BMIApplied MathematicsBusiness LendingSMB Financial Planning
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