BMR & TDEE Calculator
Find the calories your body burns. Get your BMR (at rest) and TDEE (maintenance) using the accurate Mifflin–St Jeor equation.
Calorie and macro tracking apps
Learn moreBMR vs TDEE
Your BMR is the energy your body uses at complete rest — just keeping you alive. Multiply it by an activity factor and you get TDEE, the calories you burn in a typical day. TDEE is the number to anchor any cutting or bulking plan to.
How it’s calculated & sources
BMR uses Mifflin–St Jeor: 10×kg + 6.25×cm − 5×age, plus 5 (male) or −161 (female). TDEE = BMR × activity factor. Cutting subtracts ~500 cal/day (~1 lb/week); lean gaining adds ~250.
Benchmark: the Mifflin–St Jeor equation, the most accurate common BMR formula per the Academy of Nutrition and Dietetics.
Results update as you type and are general estimates, not personalized financial, tax, medical or legal advice. Verify with a professional.
Worked example
A 35-year-old, 170 lb, 5′9″ male who is lightly active has a BMR around 1,680 cal and a TDEE near 2,310 cal — so ~1,810 cal to lose about a pound a week.
Frequently asked questions
Why is TDEE higher than BMR?
BMR is at-rest energy only. TDEE adds the calories from daily movement and exercise, which is why it’s the maintenance number.
How fast should I lose weight?
A 500-calorie daily deficit (~1 lb/week) is a sustainable, common target. Steeper deficits risk muscle loss and are harder to maintain.