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BMR and TDEE calculator
Enter weight, height, age, sex and activity level — the calculator returns your BMR (resting metabolism) and TDEE (total daily requirement).
How we calculate BMR (Mifflin-St Jeor)
Male: 10×mass + 6.25×height − 5×age + 5. Female: 10×mass + 6.25×height − 5×age − 161. TDEE = BMR × PAL.
Example: male, 80 kg, 180 cm, 30 years
Male 80 kg, 180 cm, 30 years: BMR = 1,780 kcal/day. Sedentary lifestyle: TDEE ≈ 2,136 kcal/day.
Frequently asked questions
What is BMR?
BMR (Basal Metabolic Rate) is the minimum calories the body needs at rest to maintain vital functions.
What is the difference between BMR and TDEE?
TDEE = BMR × activity factor. It is the total daily calorie requirement including physical activity.
Which formula does the calculator use?
Mifflin-St Jeor (1990) — considered the most accurate for most people: 10M + 6.25H − 5A ± 5/161.
How many calories to lose weight?
A deficit of about 500 kcal/day below TDEE yields about 0.5 kg/week loss. Never go below BMR.
What is the activity factor (PAL)?
PAL reflects physical activity: 1.2 — sedentary; 1.55 — moderate (3×/week); 1.9 — very active.
Does BMR change with age?
Yes — after age 30 BMR declines about 1–2% per decade as muscle mass is lost.
Why do women have a lower BMR?
Due to lower muscle mass and a higher body-fat percentage (less metabolically active tissue).
How do I increase BMR?
Resistance training builds muscle — muscle burns more calories at rest than fat tissue.
Is the result accurate?
Mifflin-St Jeor is approximate. Individual BMR may differ by ±10%.
Does this replace a dietitian?
No — the result is indicative. Consult a dietitian or doctor for special diets or conditions.
Indicative result
The result is indicative — individual BMR may differ by ±10%. It is not dietetic or medical advice.
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