BMR & TDEE Calculator
Determine your exact daily caloric baseline and operational energy burn using the clinically validated Mifflin-St Jeor and revised Harris-Benedict formulas. Select your biological sex, age, measurements, and daily activity level to calculate maintenance, cutting, and bulking calorie benchmarks.
Metabolic baseline differs between biological sexes due to organ and muscle mass ratios
Chronological age in completed years
Current body mass in kilograms
Standing barefoot height in centimetres
Overall weekly physical exertion multiplier
Daily calories needed to maintain current weight at your activity level
How to Use This Calculator
- Select your biological sex and current age.
- Enter your body weight in kilograms and stature in centimetres.
- Choose the activity category that matches your routine training and occupational movement.
- Read your maintenance energy requirement (TDEE) and target deficit or surplus thresholds.
Formula & Calculation Methodology
The Mifflin-St Jeor equation computes the energy consumed by organs at total rest. Multiplying BMR by the Physical Activity Level (PAL) standard yields total daily energy expenditure.
Worked Example
A 30-year-old male weighing 75 kg, 178 cm tall, moderately active
Frequently Asked Questions
What is the key difference between BMR and TDEE?↓
Basal Metabolic Rate (BMR) is the absolute baseline energy expenditure needed to keep organs functioning while asleep or completely immobile. Total Daily Energy Expenditure (TDEE) accounts for all daily motion, exercise, and the thermic effect of digested food.
Why is the Mifflin-St Jeor formula widely preferred over Harris-Benedict?↓
Extensive clinical reviews by the Academy of Nutrition and Dietetics demonstrated that the Mifflin-St Jeor formula predicts resting metabolic rate to within 10% of indirect calorimetry in both obese and non-obese individuals, making it the most reliable predictive equation available.
Should I eat below my calculated BMR to lose weight faster?↓
Consistently consuming fewer calories than your BMR is not medically recommended. Doing so can cause hormonal down-regulation, muscle wasting, micronutrient deficiencies, fatigue, and adaptive metabolic slowdown.
How does muscle mass influence metabolic rate?↓
Skeletal muscle is metabolically active tissue, burning approximately 13 kcal per kilogram per day at rest, compared to adipose tissue which burns roughly 4.5 kcal per kilogram. Gaining lean tissue permanently elevates resting BMR.
What limitation should I know about predictive TDEE formulas?↓
Formulas rely on statistical averages and cannot measure thyroid abnormalities, ambient room temperature effects, genetic metabolic variance, or precise Non-Exercise Activity Thermogenesis (NEAT). Use calculated TDEE as an initial 2-week baseline and adjust based on scale trends.
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Open calculator →Source Citation & Disclaimer
Informational tool only; not licensed tax, legal, or financial advice.