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BMR and TDEE Calculator: How Many Calories Do You Need?

This free calculator estimates your basal metabolic rate (BMR) and total daily energy expenditure (TDEE) with the Mifflin-St Jeor equation. It then suggests calorie targets for losing, keeping or gaining weight.

By Debmedia Technologies LLP · Kolkata, India · Updated

What Is It and When Do You Need It?

Your body burns calories even when you rest, and more when you move. Knowing that number is the starting point for any diet or training plan. It tells you how much to eat to stay the same, lose or gain weight.

Enter your sex, age, weight, height and activity to see your BMR, your TDEE and calorie targets.

How to Use This Tool

  1. Choose your sex and enter your age.
  2. Enter your weight and height.
  3. Choose the activity level that fits your week.
  4. Press Calculate.

How the Calculation Works

BMR (Mifflin-St Jeor) = 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women). TDEE = BMR × activity factor, with factors 1.2, 1.375, 1.55, 1.725 and 1.9. Weight loss targets subtract 250 or 500 calories, gain targets add 250 or 500. One kilogram of body weight is about 7,700 calories.

Worked Example

A 30-year-old man who is 70 kg and 170 cm has a BMR of 1,618 calories. With moderate activity (1.55) his TDEE is about 2,507 calories. To lose about 0.5 kg a week, he would aim for about 2,007 calories a day.

Common Uses

  • Planning a diet.
  • Setting training goals.
  • Understanding energy needs.
  • Checking a meal plan.

Tips and Common Mistakes

  • Pick the activity level honestly; most people overestimate.
  • Recalculate when your weight changes.
  • Check with a doctor before large calorie cuts.

Next, you may need the BMI calculator, calorie deficit calculator, ideal weight calculator, body fat calculator.

Everything runs in your browser. Nothing you type is uploaded, stored or sent to any outside service.

Frequently Asked Questions

Basal metabolic rate is the energy your body uses at complete rest to keep you alive, such as breathing and circulation.
Total daily energy expenditure is your BMR plus the energy for daily movement and exercise. It is roughly the calories you need to keep your weight steady.
Mifflin-St Jeor: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, and − 161 for women. It is widely used and fairly accurate for most adults.
A common starting point is 300 to 500 calories below TDEE. Do not go below 1,200 (women) or 1,500 (men) calories a day without medical advice.

Disclaimer: results are calculated in your browser from the numbers you enter. Check important results before you rely on them for money, health, safety or legal decisions.