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BMR & TDEE Calorie Calculator

Math

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INPUT

Auto Process

OUTPUT

Client Side

BMR Results by Formula

Formula	BMR (calories/day)
Mifflin-St Jeor	-
Harris-Benedict	-
Katch-McArdle	-

TDEE & Calorie Targets

Goal	Calories/Day
Maintenance (TDEE)	-
Mild Weight Loss (-250)	-
Weight Loss (-500)	-
Aggressive Loss (-1000)	-
Mild Weight Gain (+250)	-
Weight Gain (+500)	-

Macro Breakdown (Maintenance)

Diet Type	Protein (g)	Carbs (g)	Fat (g)
Balanced (30/40/30)	-	-	-
Low Carb (40/20/40)	-	-	-
High Protein (40/30/30)	-	-	-

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Guide

BMR & TDEE Calorie Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using scientifically validated formulas. Whether you are planning a calorie deficit for weight loss or a surplus for muscle gain, this calculator gives you the precise numbers you need to reach your goals.

How to Use

Enter your age, select your biological sex, choose your preferred unit system (metric or imperial), then input your weight and height. Select your activity level from the dropdown to factor in daily movement. Optionally enter your body fat percentage to enable the Katch-McArdle formula. Results update automatically as you type.

Features

Multiple Formulas – Compare BMR results from Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas side by side
Activity Level Multipliers – Choose from five activity levels (sedentary to extra active) for accurate TDEE calculation
Calorie Targets – See daily calorie goals for maintenance, mild and aggressive weight loss, and weight gain
Macro Breakdown – View protein, carb, and fat grams for balanced, low-carb, and high-protein diets
Unit Support – Switch between metric (kg/cm) and imperial (lbs/inches) with automatic conversion

Understanding BMR Formulas

The Mifflin-St Jeor equation, published in 1990, is considered the most accurate for most people and is the default formula used for TDEE calculations. The Harris-Benedict equation, originally from 1919, was one of the first to estimate BMR and remains widely referenced. The Katch-McArdle formula uses lean body mass, making it more accurate for people who know their body fat percentage.

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 FAQ

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain basic life functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) adds your physical activity on top of BMR, giving you the total calories you burn in a day.
Which BMR formula is the most accurate?

The Mifflin-St Jeor equation is generally considered the most accurate for the general population, as confirmed by the American Dietetic Association. However, the Katch-McArdle formula can be more precise for athletes or individuals who know their body fat percentage.
How do activity level multipliers affect TDEE?

Activity multipliers scale your BMR based on how physically active you are. A sedentary person multiplies BMR by 1.2, while someone who exercises intensely 6-7 days per week multiplies by 1.725. Choosing the right activity level is crucial for accurate calorie targets.
What is a safe calorie deficit for weight loss?

A moderate deficit of 500 calories per day below your TDEE results in roughly one pound of fat loss per week, which is widely considered safe and sustainable. Aggressive deficits of 1000 calories per day should only be attempted under medical supervision and may lead to muscle loss.