BMR & TDEE Calculator
Mifflin-St Jeor equation — estimate basal metabolic rate (BMR) and total daily energy expenditure (TDEE) for adult wellness planning
Your energy estimate
Enter age, height, weight, and activity level, then tap Calculate to see BMR and TDEE in kcal/day.
- BMR — calories at complete rest
- TDEE — BMR × activity factor
- Also try our calorie calculator for weight goals
Your estimate
Educational estimate only. Individual needs vary with muscle mass, health conditions, and medications.
About BMR & TDEE
Mifflin-St Jeor equation
Published in 1990, this formula is widely used for adult BMR estimates in clinical and fitness settings.
- Men: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Activity multipliers
- 1.2 — Sedentary (desk job, little exercise)
- 1.375 — Light exercise 1–3 days/week
- 1.55 — Moderate exercise 3–5 days/week
- 1.725 — Hard exercise 6–7 days/week
- 1.9 — Very hard exercise or physical job
Limitations
BMR equations do not account for body composition, thyroid disorders, pregnancy, or certain medications. Use results as a starting point and confirm nutrition plans with a qualified professional.
Frequently asked questions
What is BMR?
Basal metabolic rate (BMR) is the energy your body uses at rest for breathing, circulation, and cell function — before exercise or digestion.
What is TDEE?
Total daily energy expenditure (TDEE) is BMR multiplied by an activity factor. It approximates calories burned in a typical day including movement and exercise.
Which formula is used?
This calculator uses the Mifflin-St Jeor equation (1990), widely cited as accurate for general adult estimates.
Can I use BMR for weight loss?
TDEE helps estimate maintenance calories. Sustainable loss usually requires a modest deficit under professional guidance — not extreme restriction.