BMR & TDEE Calculator
Free online BMR and TDEE calculator. Estimate your Basal Metabolic Rate and Total Daily Energy Expenditure using the Mifflin-St Jeor equation. Get calorie targets for weight loss, maintenance, or gain, plus a macro breakdown. Supports metric and imperial units. 100% client-side.
Loading tool...
What is BMR & TDEE Calculator?
A BMR & TDEE calculator estimates how many calories your body burns at rest (Basal Metabolic Rate) and throughout a typical day (Total Daily Energy Expenditure). It uses the Mifflin-St Jeor equation — the most accurate formula for the general population — and applies an activity multiplier to convert BMR into TDEE, then adjusts for weight-loss, maintenance, or gain goals.
Key Benefits
- Get accurate calorie estimates using the Mifflin-St Jeor equation
- See maintenance calories and goal-adjusted targets instantly
- Receive a suggested protein/carb/fat macro split
- Switch between metric and imperial units with one click
- Keep your data private — everything runs in your browser
Common Use Cases
- •Plan a calorie deficit or surplus for weight loss or muscle gain
- •Set a daily calorie target before starting a new diet or fitness program
- •Compare how different activity levels change your TDEE
- •Estimate macro targets for meal prep and nutrition tracking
- •Quickly check maintenance calories when adjusting workout volume
How to Calculate BMR and TDEE
- Choose your units and gender: Select metric (kg, cm) or imperial (lb, ft/in), then pick male or female.
- Enter age, weight, and height: Type your age in years and your current weight and height in the selected units.
- Select activity level and goal: Pick the activity multiplier that matches your typical week, then choose a goal (maintain, lose, or gain).
- Review your BMR, TDEE, and target calories: Click Calculate to see your Basal Metabolic Rate, Total Daily Energy Expenditure, target calories, and a suggested macro split.
Key Features
- Uses the Mifflin-St Jeor equation, the most accurate BMR formula for the general population.
- Supports both metric (kg, cm) and imperial (lb, ft/in) units.
- Five activity multipliers from sedentary (1.2×) to extra active (1.9×).
- Goal-based calorie targets for weight loss, maintenance, or gain.
- Suggested 30/40/30 macro split (protein/carbs/fat) based on your target calories.
- Runs 100% client-side — no data is uploaded or stored.