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Health & Fitness · Calories & Diet

BMR & TDEE Calculator

Estimate your basal metabolic rate (BMR) and total daily energy expenditure (TDEE) with the Mifflin–St Jeor, revised Harris–Benedict or Katch–McArdle equation, in metric or imperial units — then the daily calories to lose or gain weight at a chosen pace, how long a target weight would take, and a safe-minimum check.

Your inputs

Quick start — try a typical case

years
kg
cm

Your result Live

Maintenance Calories (TDEE)

2,507 kcal/day

BMR 1,618 × 1.55 for moderately active (3-5 days/week)

BMR (Basal Metabolic Rate)
1,618 kcal/day
TDEE (maintenance)
2,507 kcal/day

Calories by activity level

5 rows
ActivityMaintenanceLose 0.5 kg / week
Sedentary (little or no exercise)1,941 kcal/day1,391 kcal/day
Lightly active (1-3 days/week)2,224 kcal/day1,674 kcal/day
Moderately active (3-5 days/week)2,507 kcal/day1,957 kcal/day
Very active (6-7 days/week)2,790 kcal/day2,240 kcal/day
Extra active (physical job + training)3,073 kcal/day2,523 kcal/day

About 7,700 kcal equals 1 kg of body weight; real loss slows over time as your body adapts, so treat the timeline as a rough guide.

Population-average estimates for healthy adults, not medical advice. Talk to a doctor or registered dietitian before major changes to diet or exercise, or if you are pregnant or have a health condition.

How this is calculated

Mifflin–St Jeor BMR = 10w + 6.25h − 5a + 5 (men) or − 161 (women) · TDEE = BMR × activity · Goal = TDEE ± pace × 7,700 ÷ 7

w, h, a
Weight (kg), height (cm), age (years)
Harris–Benedict (1984)
Men 88.362 + 13.397w + 4.799h − 5.677a; women 447.593 + 9.247w + 3.098h − 4.330a
Katch–McArdle
370 + 21.6 × lean body mass (kg)

Your BMR is the energy your body uses at complete rest; TDEE adds everything you do in a day. Eating at your TDEE keeps weight steady. A daily deficit of about 550 kcal loses roughly 0.5 kg a week; a surplus gains it. Mifflin–St Jeor is the most accurate general equation; Katch–McArdle can be better if you know your body fat.

Assumptions & sources

  • Healthy, non-pregnant adults; activity multipliers are averages.
  • Minimum intake check: 1200 kcal (women) / 1500 kcal (men) a day without medical supervision.
  1. 1A new predictive equation for resting energy expenditure in healthy individuals — Mifflin MD, St Jeor ST et al., American Journal of Clinical Nutrition (1990)
  2. 2The Harris Benedict equation reevaluated — Roza AM, Shizgal HM, American Journal of Clinical Nutrition (1984)
  3. 3Aim for a Healthy Weight — calorie targets for weight loss — National Heart, Lung, and Blood Institute (NIH)

Calculator ID HLTH-TDEE-001 · version 2.0.0

Common questions

How many calories should I eat to lose weight?

About 500–550 kcal a day below your TDEE loses roughly 0.5 kg a week. Don't go below about 1,200 kcal (women) or 1,500 kcal (men) a day without medical advice.

What's the difference between BMR and TDEE?

BMR is what you'd burn lying still all day; TDEE adds walking, work and exercise. TDEE is the number to eat at to keep your weight steady.