About this tool
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest, and your Total Daily Energy Expenditure (TDEE) adds your activity level on top. This calculator uses the trusted Mifflin-St Jeor formula to estimate both, helping you plan meals for weight loss, gain or maintenance. It is a guide, not medical advice.
How to use
- 1Enter age, sex, height and weight.
- 2Choose your activity level.
- 3Read your BMR and daily calories.
Benefits
- Uses the Mifflin-St Jeor formula.
- Shows BMR and TDEE.
- Metric and imperial.
Use BMR as an estimate, not a calorie prescription
The Mifflin–St Jeor equation estimates resting energy expenditure from age, sex, height and weight. TDEE then multiplies that estimate by a broad activity factor. Both numbers are starting points: body composition, training load, illness, medication, pregnancy and the way activity is reported can change real energy needs. A BMR result is not the minimum amount everyone should eat, and a daily target should not be chosen from one calculation without monitoring trends and health context.
Practical uses
- Estimate a conservative maintenance range before tracking several weeks of real data.
- Compare activity assumptions without treating the highest multiplier as a reward.
- Discuss an approximate baseline with a qualified nutrition professional.
Checklist before relying on the result
- 1Use current measurements and the correct units.
- 2Choose activity from normal weekly behavior, not a single workout.
- 3Interpret the output as an estimate or range.
- 4Seek professional advice for minors, pregnancy, eating disorders or medical conditions.
How BMR and TDEE are estimated
The calculator applies the Mifflin–St Jeor equation to weight in kilograms, height in centimeters and age in completed years, using the equation's sex-specific constant. It then multiplies BMR by the selected activity factor to estimate TDEE. The displayed precision does not make the estimate clinically exact; input accuracy and the suitability of the activity category matter more than extra decimal places.
Common mistakes to avoid
- Entering pounds or inches while metric units are selected.
- Overestimating activity from occasional exercise.
- Treating BMR or TDEE as medical advice or a guaranteed weight-change target.
Detailed guides for this tool
Learn the underlying concepts, worked examples and common mistakes before relying on the result.
Frequently asked questions
What is TDEE?+
Total Daily Energy Expenditure — your BMR multiplied by an activity factor.
Is this medical advice?+
No. It is an estimate; consult a professional for a nutrition plan.