BMR TDEE Calculator - Metabolic Rate & Calorie Needs

Calculate Basal Metabolic Rate and Total Daily Energy Expenditure with multi-formula comparison, macro split, and weight goal planning.

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Your Details

GenderAge (years)

Height (cm)Weight (kg)

Body Fat % (optional — improves accuracy)

Activity Level

SedentaryLightModerateActiveVery Active

Lightly Active

Your Results

Total Daily Energy Expenditure

calories / day

Mifflin-St Jeor

Harris-Benedict

Katch-McArdle

Macro Split (grams/day)

Protein

- cal

Carbs

- cal

Fat

- cal

Weight Goal

Target Weight (kg)Weekly Change (kg)

How it works

BMR TDEE Calculator - Metabolic Rate & Calorie Needs

Estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using three validated formulas: Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle.

Adjust for activity level (sedentary to extremely active) and set weight goals. Includes macro breakdown (protein/carbs/fat) and weekly calorie budget.

Read full guide & technical breakdown

Mifflin-St Jeor is most accurate for the general population. Katch-McArdle requires body fat percentage and is better for lean individuals.

FAQ

Common Questions

What is BMR and why does it matter?

Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production. It represents the minimum energy required to keep your body functioning at rest.

How is TDEE different from BMR?

Total Daily Energy Expenditure (TDEE) is your BMR plus all calories burned through daily activities, exercise, and digestion. TDEE gives a more accurate picture of your actual daily calorie needs.

Which BMR formula is most accurate?

The Mifflin-St Jeor equation is generally considered most accurate for most people. The Katch-McArdle formula is better for lean individuals as it accounts for body mass. Harris-Benedict is the oldest but may overestimate for some.

How do I calculate calories for weight loss?

To lose weight, create a calorie deficit by eating 300-500 calories below your TDEE. This typically results in 0.5-1 lb weight loss per week, which is considered safe and sustainable.

Does muscle increase BMR?

Yes, muscle tissue is metabolically active and burns more calories at rest than fat tissue. Building muscle through strength training can increase your BMR over time.

How often should I recalculate BMR?

Recalculate your BMR whenever your weight changes by more than 10 lbs, or every 3-6 months. Age, body composition changes, and significant weight loss all affect your metabolic rate.

BMR TDEE Calculator - Metabolic Rate & Calorie Needs

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BMR TDEE Calculator - Metabolic Rate & Calorie Needs

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