BMR & TDEE Calculator

Estimate the calories your body burns at complete rest (BMR) and across every activity level (TDEE) using the trusted Mifflin-St Jeor equation. The side-by-side table below lets you compare sedentary, lightly active, moderately active, very active, and extra active totals at a glance.

Age

Gender

Height

Weight

Your Activity Level (highlighted in table)

Your BMR

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calories burned at complete rest

TDEE by Activity Level

Activity Level	Multiplier	TDEE (kcal/day)

What BMR and TDEE actually mean

BMR (Basal Metabolic Rate) is the number of calories your body burns simply to keep you alive — heart beating, lungs breathing, cells doing their work. If you stayed in bed all day and didn't move, you'd still burn roughly this many calories.

TDEE (Total Daily Energy Expenditure) is your BMR plus everything else you burn through daily movement, exercise, and digesting food. It's the most important number for nutrition planning: eat below it to lose weight, at it to maintain, above it to gain.

Activity multipliers are population averages. If your weight isn't changing the way you'd expect after 2-3 weeks, treat the calculated TDEE as a starting point and adjust by 100-200 kcal.