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BMR & Calorie Calculator

BMR, TDEE and calorie targets for your goal.

About this calculator

Your BMR — basal metabolic rate — is the calories your body burns at complete rest just to stay alive. The Mifflin-St Jeor formula estimates it from your age, gender, height and weight, and multiplying by your activity level gives TDEE, your total daily burn.

From there the targets are simple: eat about 500 calories under TDEE to lose roughly half a kilo a week, eat at TDEE to maintain, or add about 300 to gain. These are estimates to guide meal planning, not medical prescriptions.

How to use

Enter your age, gender, height in cm and weight in kg.
Select your activity level honestly, from sedentary to active.
Read your BMR and TDEE.
Follow the lose, maintain or gain calorie target for your goal.

Frequently asked questions

What is the difference between BMR and TDEE?

BMR is what you burn at rest. TDEE (total daily energy expenditure) adds everything else — walking, work, exercise — so it is the number that matters for diet planning.

How accurate is the Mifflin-St Jeor formula?

It is the most widely used clinical estimate and is accurate within about 10% for most people, though muscle mass and metabolism vary individually.

Is this medical advice?

No. These are general estimates. Consult a doctor or dietitian before starting a serious diet or if you have health conditions.