BMR and TDEE calculator guide
Basal metabolic rate (BMR) estimates energy used at rest. Total daily energy expenditure (TDEE) applies an activity factor to estimate an average daily requirement.
These are planning estimates rather than laboratory measurements. Actual needs vary with body composition, activity, health, sleep, and adaptation over time.
How to estimate daily calorie needs
- Enter body measurements: Provide age, height, and weight in metric or imperial units.
- Select equation sex and activity: Choose the inputs that best match your planning scenario.
- Use TDEE as a starting point: Track real-world results and adjust gradually rather than treating the estimate as exact.
Formula and variables
W is weight in kilograms, H is height in centimetres, A is age in years, and S is +5 for men or −161 for women in the Mifflin–St Jeor equation.
BMR = 10W + 6.25H − 5A + S; TDEE = BMR × activity factor- W — Weight
- Body weight (kg)
- H — Height
- Body height (cm)
- A — Age
- Age (years)
Moderately active adult
A 30-year-old, 70 kg, 175 cm male selects moderate activity.
- Age
- 30 years
- Weight
- 70 kg
- Height
- 175 cm
- BMR = 10(70) + 6.25(175) − 5(30) + 5
- BMR ≈ 1,649 kcal/day
- TDEE ≈ 1,649 × 1.55
Result: Estimated TDEE is approximately 2,556 kcal/day.
This is a maintenance starting estimate that should be compared with observed weight and energy trends.
Understanding your results
BMR versus TDEE
BMR is the resting baseline. TDEE is higher because it includes movement, exercise, digestion, and normal daily activity through an activity multiplier.
Assumptions
- The Mifflin–St Jeor equation is used.
- Activity factors represent average weekly activity.
- Inputs describe an adult planning scenario.
Limitations
- Calorie expenditure is individual and changes over time.
- The estimate is not medical nutrition advice.
- Very active, pregnant, older, or medically complex users may need professional guidance.
Common mistakes
- Confusing BMR with maintenance calories.
- Choosing an activity factor that overstates exercise.
- Changing calorie targets too quickly based on a single weigh-in.
Practical use cases
Weight planning
Use the estimate to set a starting maintenance, deficit, or surplus target, then adjust using multi-week trends.
Frequently asked questions
What is a good TDEE?
TDEE depends on the individual; the useful result is an estimate that you validate against observed energy and weight trends.
Is BMR the same as maintenance calories?
No. BMR is resting expenditure, while TDEE includes activity and other daily energy costs.
Sources and review
- A new predictive equation for resting energy expenditure in healthy individuals — American Journal of Clinical Nutrition. Accessed 2026-07-16.
Reviewed 2026-07-16.