BMR & TDEE Calculator
Compare BMR formulas, see TDEE by activity, projections, workout burn and macro targets.
BMR ≈ — kcal/day
at complete restBMR by formula
TDEE by activity level
Projections (vs your maintenance)
Workout calorie estimator
Personalised guidance
How to use the BMR & TDEE Calculator
Step 1 — Enter your details
- Add your measurements and pick your options.
Step 2 — Read the dashboard
- Results, gauge and breakdown update instantly.
Step 3 — Explore the detail
- Review the per-method figures and personalised guidance.
Step 4 — Export
- Download a PDF report or print it.
Frequently asked questions
BMR (Basal Metabolic Rate) is the energy your body uses at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor — the calories you actually burn in a typical day.
Each was derived from different data. Mifflin–St Jeor is most accurate for the average person; Harris–Benedict is the classic; Katch-McArdle and Cunningham use lean mass and are better if you know your body-fat %. Seeing them together shows the realistic range.
Enter your body-fat percentage. The tool then computes lean body mass and shows the Katch-McArdle and Cunningham estimates, which can be more accurate for very lean or muscular people.
It uses MET values and your body weight, which is a reasonable approximation. Real burn varies with intensity, fitness and efficiency, so treat it as a guide and only "eat back" a portion of exercise calories.
No — they are estimates to inform your own decisions. This tool gives general information for education, not medical or dietetic advice; consult a qualified professional for guidance about your health.
About the BMR & TDEE Calculator
This calculator estimates the two numbers that underpin any nutrition plan: your Basal Metabolic Rate (energy at complete rest) and your Total Daily Energy Expenditure (what you burn across a normal day). It compares several established formulas, breaks TDEE down by activity level, projects fat-loss and muscle-gain targets, estimates workout calorie burn, and generates macro targets.
Several formulas, one honest range
No single equation is perfect, so the tool shows Mifflin–St Jeor and Harris–Benedict for everyone, and adds Katch-McArdle and Cunningham when you supply a body-fat percentage. Mifflin–St Jeor is the best default for most people; the lean-mass formulas pull ahead for the very lean or very muscular, because they base the estimate on fat-free mass rather than total weight. Comparing them side by side keeps expectations realistic rather than treating one figure as gospel.
From numbers to a plan
A TDEE table across five activity levels lets you find your honest maintenance figure — most people should pick a lower level than they think. From there the tool projects a moderate fat-loss target and a lean-gain target, a protein goal near 1.8 g/kg, and a MET-based workout calorie estimator for common activities. Because metabolism adapts as your weight changes, recalculate every few kilograms.
A tool, not a verdict
These are population estimates; your real expenditure depends on genetics, body composition and daily movement. Use them as a starting point and let two to three weeks of real data fine-tune your intake. This tool gives general information for education, not medical or dietetic advice; consult a qualified professional for guidance about your health. For a ready-made daily plan with meal splits, use the Calorie Calculator.