BMR & TDEE Calculator
Estimate basal metabolic rate and daily calorie needs with the Mifflin-St Jeor equation
Input
Result
Basal metabolic rate (BMR)
- kcal/day
Total daily expenditure (TDEE)
- kcal/day
Calories for fat loss
- kcal/day
Calories for muscle gain
- kcal/day
The Mifflin-St Jeor Equation
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Total daily energy expenditure: TDEE = BMR × activity factor
Introduced in 1990, the Mifflin-St Jeor equation is regarded by the Academy of Nutrition and Dietetics as one of the most reliable formulas for estimating resting metabolic rate in healthy adults.
Activity Factors at a Glance
| Activity level | Factor | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise, mostly a desk job |
| Lightly active | 1.375 | Exercise 1-3 times per week |
| Moderately active | 1.55 | Exercise 3-5 times per week |
| Very active | 1.725 | Exercise 6-7 times per week |
| Extra active | 1.9 | Physical job or hard daily training |
Tips for Using the Results
- For fat loss, aim for about 500 kcal below your TDEE per day — theoretically around 0.5 kg of weight loss per week
- For muscle gain, aim for a modest surplus of about 300 kcal above your TDEE, combined with regular strength training
- The equation provides an estimate; actual expenditure varies with metabolism, hormones, and health status
Disclaimer
The results provided by this tool are for reference only and do not constitute medical advice. If you plan to lose weight, build muscle, or have any health concerns, please consult a physician or a registered dietitian.