Calorie science
TDEE & BMR Calculator, Explained
Every calorie plan starts with two numbers: your BMR and your TDEE. Understand these and you'll never be confused by a diet again.
BMR vs TDEE
BMR (Basal Metabolic Rate) is what your body burns at complete rest — breathing, circulation, keeping organs running. TDEE (Total Daily Energy Expenditure) is your BMR plus everything else you do: walking, working, training. TDEE is your real "maintenance calories."
The Mifflin-St Jeor equation
This is the formula our generator (and most dietitians) use because it's the most accurate for the general population:
Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5
Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161
Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161
Activity multipliers (BMR → TDEE)
| Activity level | Multiplier |
|---|---|
| Sedentary (desk job, little exercise) | × 1.2 |
| Light (1–3 days/week) | × 1.375 |
| Moderate (3–5 days/week) | × 1.55 |
| Very active (6–7 days/week) | × 1.725 |
Turning TDEE into a goal
- Build muscle: eat ~300 kcal above TDEE.
- Lose fat: eat ~500 kcal below TDEE (see our deficit guide).
- Maintain: eat at TDEE.
Then set protein with our protein guide, and fill the rest with carbs and fats.
Skip the maths — get your numbers free
Enter your stats once and we'll compute your BMR, TDEE, calories and macros instantly. No signup to see it.
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