What is the difference between BMR and TDEE?

BMR is your baseline calorie burn at rest. Total Daily Energy Expenditure (TDEE) factors in physical activity and exercise: TDEE = BMR * Activity Multiplier (ranging from 1.2 for sedentary to 1.9 for intense daily athletics).

What formula is used to calculate BMR?

We use the Mifflin-St Jeor Equation: For Men: BMR = (10 * weight in kg) + (6.25 * height in cm) - (5 * age) + 5. For Women: BMR = (10 * weight in kg) + (6.25 * height in cm) - (5 * age) - 161. You can also switch to the Revised Harris-Benedict equation (Roza & Shizgal, 1984).

How many calories should I eat to lose weight safely?

A moderate calorie deficit of 300 to 500 calories below your TDEE results in a healthy, sustainable fat loss rate of approximately 0.5 to 1.0 pound (0.25–0.5 kg) per week without excessive metabolic slowdown.

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Health & Fitness Tools

BMR Calculator

Calculate your Basal Metabolic Rate (BMR) to understand your daily calorie needs

Instant ResultsNo Sign-up Required100% Free Utility

Calculate Your BMR

Enter your body metrics to compute daily calorie needs

Unit System

Formula

Age (years)

Sex

Weight (kg)

Height (cm)

Activity Level

BMR Calculation Results

Mifflin-St Jeor

1,659

BMR (kcal/day)

2,571

Maintenance (TDEE)

Revised Harris-Benedict gives 1,707 kcal/day for comparison.

Weight Loss (-500 kcal/day)2,071 kcal

Weight Gain (+500 kcal/day)3,071 kcal

Faster Weight Loss (-1000 kcal/day)1,571 kcal

Daily macros for 2,571 kcal

112g

Protein

371g

Carbs

71g

Fats

Protein 1.6 g/kg, fat 25% of calories, carbs the rest (4/9/4 kcal per gram ≈ 2,571 kcal).

AI Meal Blueprint (optional)

A whole-food meal template for your goal

About BMR Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the scientifically validated Mifflin-St Jeor and Harris-Benedict formulas. Determine calories needed for weight loss, maintenance, or muscle gain.

Why Choose Our BMR Calculator

Feature	Smart Toolverse	Others
Dual Formula Support	Calculates both Mifflin-St Jeor and Revised Harris-Benedict equations	Outdated 1919 equation only
TDEE Activity Multiplier	Breaks down daily calories from sedentary to extreme athlete	Raw BMR only with no TDEE breakdown
Goal Tailoring	Provides specific calorie deficits (fat loss) and surpluses (muscle gain)	Shows baseline maintenance only
Health Privacy	Calculated in your browser; your numbers are sent only if you ask for AI advice	Forces email capture to view calorie plan

Common Uses & Applications

Plan daily caloric intake for fat loss and muscle hypertrophy, calculate maintenance calories based on activity levels (sedentary to athlete), and customize macronutrient nutrition targets.

Frequently Asked Questions

BMR is the number of calories your body burns at complete rest to maintain vital involuntary functions such as breathing, blood circulation, cellular repair, and temperature regulation.