BMR & TDEE Calculator
Daily energy estimate
Estimate resting and maintenance energy
Result
Calculation summary
Enter values to see the result
Energy preview
Resting energy to daily target
How to use this calculator
- 1Use Mifflin–St Jeor with age, formula sex profile, weight, and height, or choose the lean-mass equation when you have a credible body-fat estimate.
- 2Choose the activity description that best reflects an ordinary full week rather than one unusually active day.
- 3Select a planning adjustment and compare the target with estimated resting and maintenance energy.
Formula
TDEE = estimated resting energy × activity factor
Mifflin–St Jeor uses weight, height, age, and a sex-specific constant; the optional lean-mass equation uses estimated fat-free mass.
Calculation steps
- Normalize body measurements and estimate resting energy with the selected equation.
- Multiply resting energy by the selected general activity factor.
- Apply the chosen percentage adjustment and show the arithmetic weekly weight-change equivalent.
Worked example
A 30-year-old male formula profile at 70 kg and 175 cm gives about 1,649 resting kcal/day. At the moderate factor 1.55, estimated maintenance is about 2,556 kcal/day.
Assumptions
- Equations estimate population averages and can differ materially from indirect calorimetry for an individual.
- The activity factor represents sustained everyday activity and exercise across a typical week.
- The 7,700 kcal per kilogram weight-change conversion is arithmetic only and does not model metabolic adaptation or fluid changes.
- Adults who are pregnant, breastfeeding, ill, under medical care, or managing an eating disorder need individualized professional guidance.
Sources
Frequently asked questions
What is the difference between BMR and TDEE?
The calculator labels the equation result as resting energy and estimates TDEE by multiplying it by an activity factor. TDEE includes ordinary movement and exercise.
Which equation should I choose?
Mifflin–St Jeor is the simplest default. Use the lean-mass option only when the entered body-fat estimate is credible, because body-fat error directly changes the result.
Why can a wearable show different calories?
Wearables may use heart rate, movement sensors, proprietary models, and changing daily activity rather than one general activity multiplier.
Is the goal-adjusted number a nutrition prescription?
No. It is a transparent mathematical scenario, not an individualized medical or dietary recommendation.