Discover Your Daily Calorie Needs
Stop guessing. Use our advanced BMR Calculator to find your Basal Metabolic Rate and Total Daily Energy Expenditure (TDEE). Whether you want to lose weight, gain muscle, or maintain, it starts with knowing your numbers.
- Mifflin-St Jeor Formula (Gold Standard)
- Includes Activity Level Adjustments
- Instant TDEE Analysis
Your Basal Metabolic Rate
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Calories / DayThis is the energy your body needs just to exist (at rest).
Daily Calorie Needs (TDEE)
Share your results
Understanding Your Metabolism
Your BMR is the starting point for any health goal. Here’s why calculating it matters.
Accurate Formula
We use the Mifflin-St Jeor equation, widely recognized by dietitians as the most reliable BMR calculation method.
TDEE Insight
Go beyond BMR. We calculate your Total Daily Energy Expenditure to show exactly what you burn with activity.
Weight Planning
Knowing your maintenance calories is the first step to creating a sustainable deficit for weight loss.
How to Use the Calculator
Enter Your Stats
Input your age, gender, height, and weight. Accurate data ensures precise BMR results.
Calculate BMR
Hit the button to see your Basal Metabolic Rate—the calories you burn at rest.
Check TDEE
Review the table to see how many calories you need based on your daily activity level.
Activity Levels Guide
- Sedentary Desk job, little to no exercise.
- Moderately Active Exercise 3-5 times/week.
- Extra Active Physical job or intense daily training.
Frequently Asked Questions
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns while at complete rest to maintain vital functions like breathing and keeping your heart beating. It accounts for about 60-75% of your total calorie burn.
How do I calculate my BMR?
We use the Mifflin-St Jeor Equation:
- Men: (10 × weight kg) + (6.25 × height cm) – (5 × age) + 5
- Women: (10 × weight kg) + (6.25 × height cm) – (5 × age) – 161
What is TDEE vs BMR?
BMR is calories burned at rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor (1.2 to 1.9). TDEE is the actual number of calories you need to eat to maintain your current weight.