BMR Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to determine your daily calorie needs for weight management and optimal health.

Ready to Calculate

Fill out the form on the left and click "Calculate BMR & TDEE" to see your metabolic rate and daily calorie needs.

Basal Metabolic Rate (BMR)
Total Daily Energy Expenditure (TDEE)
Fat Loss Calorie Target
Muscle Gain Calorie Target

BMR Calculator Guide

Your Basal Metabolic Rate (BMR) is the calories your body burns at rest to maintain vital functions like breathing, circulation, and cell production. TDEE adds your daily activity to this baseline.

How to Use Your Results

Maintenance: Eat your TDEE calories to maintain current weight

Fat Loss: Eat 300-500 calories below TDEE (shown as "cutting calories")

Muscle Gain: Eat 200-300 calories above TDEE (shown as "bulking calories")

About the Mifflin-St Jeor Formula

This calculator uses the Mifflin-St Jeor equation, which is accurate within ±10% for most people. It's the formula recommended by nutrition professionals because it accounts for modern body composition better than older equations.

Remember: These are estimates. Track your weight for 2-3 weeks and adjust calories based on actual results. Individual metabolism can vary due to genetics, muscle mass, and other factors.