BMR
Men: 10W+6.25H-5A+5; women: 10W+6.25H-5A-161
Daily Calorie Calculator
BMR · TDEE
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor formula.
BMR
1649 kcal
TDEE
2556 kcal
Weight Loss
2056
kcal
Maintenance
2556
kcal
Weight Gain
3056
kcal
Recommended Macros (based on TDEE)
Protein 30%
192g
Carbs 40%
256g
Fat 30%
85g
Daily calories start with BMR, then change with activity and goal
This calculator estimates basal metabolic rate (BMR) with the Mifflin-St Jeor equation, then multiplies it by an activity factor to estimate total daily energy expenditure (TDEE). It then shows calorie targets for weight loss, maintenance, and gain, plus a basic protein, carbohydrate, and fat split.
Calculation basics
TDEE
TDEE = BMR × activity factor (1.2-1.9)
Goal calories
Weight loss uses TDEE-500 kcal; weight gain uses TDEE+500 kcal.
How to use
- Enter sex, age, height, and weight.
- Choose the activity level closest to your real routine.
- Use BMR, TDEE, goal calories, and macros as a planning baseline.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy needed at rest. TDEE adds daily movement, exercise, and work activity.
Is a 500 kcal deficit always right?
No. It is a common starting point, but weight trend, hunger, training, and health status should guide adjustments.
Do I have to follow the macro split exactly?
No. Total calories and adequate protein usually matter most; carbs and fat can be adjusted to preference and training.
Results are general estimates and are not a substitute for professional medical or nutrition advice.