What is BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body needs at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor to estimate total daily calories burned.

Which formula is used?

This tool uses the Mifflin–St Jeor formula for BMR and standard activity multipliers to calculate TDEE. Results are estimates.

How to use results for weight change?

For weight loss, create a moderate calorie deficit (e.g., 10–20% below TDEE). For weight gain, increase calories moderately. Always prefer gradual changes and consult a professional for medical conditions.

Calorie Calculator

Estimate your Basal Metabolic Rate (BMR), TDEE and tailored daily calories for maintenance, weight loss or gain. Enter your name & upload an image — results will show your name and image with personalised tips.

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Gender

Age (years)

Units

Height (cm)

Weight (kg)

Activity Level

Goal

Note: Results are estimates. For medical conditions or special diets, consult a healthcare professional.

How the calculator works

We use the Mifflin–St Jeor formula to estimate BMR, then multiply by an activity factor to get TDEE (total daily energy expenditure). Based on your selected goal, we recommend calorie targets and provide suggested macronutrient breakdowns.

Mifflin–St Jeor formula

Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161

Interpreting calorie targets

Maintain: Calories ≈ TDEE
Lose (moderate): ~10–20% below TDEE — safe, sustainable loss
Gain (moderate): ~10–20% above TDEE — lean gain with resistance training

Calorie Calculator

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Calorie Calculator — Guidance