BMR & TDEE Calculator
Enter your gender, age, height, and weight to calculate your Basal Metabolic Rate (BMR) and BMI instantly. Choose an activity level to see your Total Daily Energy Expenditure (TDEE) and target calories for weight loss, maintenance, or weight gain.
This tool provides estimates for healthy adults aged 18 and over. If you are pregnant, breastfeeding, under medical care, or under 18, please consult a doctor or registered dietitian before adjusting your calorie intake.
Enter Your Details
Enter your gender, age, height, and weight.
Your Results
Your Basal Metabolic Rate (BMR) and BMI.
Choose Your Activity Level
Pick the option closest to your typical activity to see your estimated daily calorie needs (TDEE).
Target Calories by Goal
Based on your selected activity level’s TDEE, here are targets for weight loss, maintenance, and weight gain.
How to Use
- Enter your gender, age, height, and weight. Mifflin-St Jeor is selected by default.
- Your Basal Metabolic Rate (BMR) and BMI appear instantly.
- Choose the activity level closest to yours to see your daily calorie needs (TDEE) and target calories for weight loss, maintenance, and weight gain.
About the Formulas
BMR Reference Tables
All figures below are calculated with the Mifflin-St Jeor formula. Entering the same values in the tool above gives the same numbers.
BMR by body weight (age 30)
| Weight (kg) | Male, 170 cm | Female, 158 cm |
|---|---|---|
| 45 | 1368 | 1127 |
| 50 | 1418 | 1177 |
| 55 | 1468 | 1227 |
| 60 | 1518 | 1277 |
| 65 | 1568 | 1327 |
| 70 | 1618 | 1377 |
| 75 | 1668 | 1427 |
| 80 | 1718 | 1477 |
| 85 | 1768 | 1527 |
| 90 | 1818 | 1577 |
Values in kcal/day. Every 10 cm of height shifts BMR by about 63 kcal, and every 10 kg of weight by 100 kcal.
How BMR changes with age
| Age | Male, 170 cm / 65 kg | Female, 158 cm / 53 kg |
|---|---|---|
| 20 | 1618 | 1257 |
| 30 | 1568 | 1207 |
| 40 | 1518 | 1157 |
| 50 | 1468 | 1107 |
| 60 | 1418 | 1057 |
| 70 | 1368 | 1007 |
| 80 | 1318 | 957 |
Values in kcal/day. At a fixed body size, BMR drops by 50 kcal per decade under this formula.
Daily calorie needs (TDEE) by activity level
| BMR | Little or no exercise ×1.2 | Light ×1.375 | Moderate ×1.55 | Hard ×1.725 | Very hard ×1.9 |
|---|---|---|---|---|---|
| 1100 | 1320 | 1513 | 1705 | 1898 | 2090 |
| 1200 | 1440 | 1650 | 1860 | 2070 | 2280 |
| 1300 | 1560 | 1788 | 2015 | 2243 | 2470 |
| 1400 | 1680 | 1925 | 2170 | 2415 | 2660 |
| 1500 | 1800 | 2063 | 2325 | 2588 | 2850 |
| 1600 | 1920 | 2200 | 2480 | 2760 | 3040 |
| 1700 | 2040 | 2338 | 2635 | 2933 | 3230 |
| 1800 | 2160 | 2475 | 2790 | 3105 | 3420 |
Values in kcal/day. TDEE = BMR × activity factor.
Rough weight-loss pace
| Daily deficit | Per week | Per month (30 days) |
|---|---|---|
| -200 | 0.19 | 0.83 |
| -300 | 0.29 | 1.25 |
| -400 | 0.39 | 1.67 |
| -500 | 0.49 | 2.08 |
| -600 | 0.58 | 2.50 |
| -750 | 0.73 | 3.12 |
Values in kg, based on the common approximation that 1 kg of body fat ≈ 7,200 kcal. Actual results vary with water and muscle changes. Avoid deficits that push your intake far below your BMR.
Frequently Asked Questions
- What’s the difference between BMR and TDEE?
- Basal Metabolic Rate (BMR) is roughly the energy your body uses at complete rest just to stay alive. Total Daily Energy Expenditure (TDEE) adds your daily activity on top of that, giving an estimate of the calories you actually burn in a day. Both figures are estimates — use TDEE as your starting point for planning calorie intake.
- How many calories should I eat to lose weight?
- A common guideline is to eat about 10–20% less than your TDEE for gradual, sustainable weight loss. This tool’s “Lose weight” target is set at 80% of your TDEE. Avoid cutting calories too far below your BMR, since extreme deficits can affect your health. Note that at the “Little or no exercise” activity level, 80% of your TDEE actually falls below your BMR — the “Lose weight” card flags this when it happens.
- Why do the two formulas give different results?
- Both formulas estimate BMR statistically from height, weight, and age, so a difference of a few dozen kcal is normal. Mifflin-St Jeor is generally considered more accurate for modern populations, but neither formula accounts for body composition factors like muscle mass.
- Which activity level should I choose?
- If you have a desk job and rarely exercise, choose “Little or no exercise.” If you work out a few times a week, “Light exercise” to “Moderate exercise” is a good starting point. When in doubt, choosing a lower activity level gives a more conservative, safer calorie estimate.
- How should I interpret my BMI result?
- BMI is a general estimate based on height and weight alone — it doesn’t account for muscle mass or body fat percentage. For a detailed breakdown and ideal weight calculation, use our BMI Calculator.