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Bmr Calculator

BMR (at rest)

1,669 kcal/day

TDEE (with activity)

2,587 kcal/day

About these numbers

  • BMR is calories burned at complete rest (Mifflin–St Jeor equation).
  • TDEE is BMR multiplied by your activity factor.
  • Use TDEE as a baseline for maintenance, cutting, or bulking.

Calculate your Basal Metabolic Rate — the calories you burn at complete rest — using the Mifflin-St Jeor equation, the current standard used by dietitians. Enter age, sex, weight, and height, then pick an activity level to see your Total Daily Energy Expenditure (TDEE): the calories you need to maintain your current weight with normal activity.

Use BMR as a baseline and TDEE as the number to eat for maintenance; subtract 500/day for roughly a pound of loss per week, add 250/day for lean gains. Compare with calorie calculator for goal-based targets, or macro calculator to split TDEE into protein, carbs, and fat.

Nasıl Kullanılır

  1. Enter age, sex, weight, and height (metric or imperial).
  2. Pick the activity level that matches your week.
  3. Read your BMR (resting) and TDEE (daily need).
  4. Adjust intake relative to TDEE based on your goal.

Ne Zaman Kullanılır

  • Setting a daily calorie target for weight loss, maintenance, or lean gain.
  • Understanding the floor of calories your body burns just staying alive.
  • Estimating how many calories an activity level above sedentary adds to your needs.
  • Pairing with a macro calculator to split calories into protein, carbs, and fat.

Ne Zaman Kullanılmaz

  • Under 18 — adolescent metabolism differs; use a pediatric nutrition resource instead.
  • Pregnant or breastfeeding — energy needs rise beyond what this equation models.
  • Recovery from an eating disorder — any calorie math should come from your care team.

Örnek

Girdi
32-year-old male, 180 lbs, 5'10", moderately active
Çıktı
BMR: 1,770 kcal/day
TDEE: 2,745 kcal/day (× 1.55 activity factor)

Subtract 500/day (~2,245 kcal) for roughly 1 lb/week loss; add 250/day for slow lean gain.

Sık Sorulan Sorular

Is Mifflin-St Jeor more accurate than Harris-Benedict?

Slightly, yes — Mifflin-St Jeor (1990) was calibrated on modern body compositions and tends to underestimate BMR by ~5% less than Harris-Benedict (1919). That's why dietitians default to it today.

Why is my TDEE so much higher than my BMR?

TDEE multiplies BMR by an activity factor (1.2–1.9). A desk worker with 4 workouts/week is ~1.55; a full-time laborer is ~1.7. Even at the same weight, a more active person needs 500+ extra kcal/day.

Should I eat exactly my BMR to lose weight?

No — never eat below your BMR for more than a short cut. Eating below BMR for weeks tanks adherence, mood, and lean mass. Drop from TDEE instead (a 300–500 kcal deficit is plenty).

How often should I recalculate?

Every 10 lbs of weight change or every 3 months, whichever comes first. BMR scales with body mass, so a 20-lb loss means your maintenance number is now a few hundred kcal lower.