BMR & TDEE CALCULATOR
Calorie calculator, know how much to eat.
Enter your sex, age, height, weight and activity level to get your basal metabolic rate, total daily energy expenditure, and targets for cutting, maintaining and bulking.
Macros assume 1.6 g protein and 0.8 g fat per kg of body weight, with remaining calories from carbohydrates.
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Solution animation · calorie ladder & macro plate
BMR = 1620 kcal — energy at complete rest
What does this tool do?
BMR (basal metabolic rate) is the energy your body needs at complete rest, calculated with the Mifflin-St Jeor equation. Multiplying it by an activity factor gives TDEE (total daily energy expenditure). Cutting subtracts about 500 kcal (roughly 0.5 kg per week); bulking adds about 400 kcal. Results are estimates and vary between individuals.
FAQ
What is the difference between BMR and TDEE?
BMR is the minimum energy your body needs at complete rest, while TDEE also counts daily activity and exercise — the more practical number for planning meals.
Are these numbers right for everyone?
Equations are estimates and individuals vary. Pregnant people, teenagers and anyone with medical conditions or specific goals should consult a doctor or dietitian, and should not eat below their BMR long term.
Is my data uploaded?
No. Everything is calculated inside your browser.