BMR & TDEE Calculator

Find your daily calorie needs for maintenance.

Unit System

Metric Imperial

Gender

Male Female

Age

Years

Height (cm)

Weight (kg)

BMR (Resting Calories)

Total Daily Calories: 0

Sedentary

Little or no exercise (Desk job)

Lightly Active

Light exercise 1-3 days/week

Moderately Active

Moderate exercise 3-5 days/week

Very Active

Hard exercise 6-7 days/week

Extra Active

Very hard physical job

BMR vs TDEE Explained

BMR (Basal Metabolic Rate): This is the number of calories your body burns *at rest* just to keep you alive (breathing, digestion, brain function). It accounts for about 60-70% of your total calorie burn.
TDEE (Total Daily Energy Expenditure): This is your BMR plus the calories you burn through movement and exercise. This is your *maintenance* calorie number.

The Formula: We use the Mifflin-St Jeor Equation, which is considered the most accurate for modern lifestyles.