TDEE & BMR Calculator - Daily Calorie Needs

Want to know how many calories your body needs each day? This TDEE/BMR calculator uses the widely trusted Mifflin-St Jeor equation. Just enter your sex, age, weight, height and activity level to get your BMR (energy at rest) and TDEE (total daily energy use), along with calorie targets for losing or gaining weight and an example split of protein, carbs and fat. Everything is calculated in your browser — nothing is uploaded.

Sex *

Age *

Weight *

Height *

Activity level *

Pick the option closest to your real weekly routine for a more accurate estimate.

Your TDEE results will appear here

Enter your sex, age, weight, height and activity level to calculate.

BMR (resting)

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TDEE (maintain)

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Daily calorie targets

Goal	vs maintain	Calories (kcal/day)

Rough macro split (at maintenance)

An example balanced split — protein 30% / carbs 40% / fat 30%. Adjust to suit your own goals.

Macronutrient	Share	Grams/day	Calories (kcal/day)

These figures are an estimate, not medical advice. Real energy needs vary with genetics, muscle mass and health. Consult a doctor or dietitian before making major changes to your diet.

How to use

Choose your sex, then enter your age (2–120 years).
Enter your weight in kilograms and your height in centimetres.
Pick the activity level that best matches your real weekly routine.
See your BMR and TDEE, plus a table of daily calorie targets instantly.
Review the rough macro split, then copy the summary to use elsewhere.

Features

Uses the accurate, modern-standard Mifflin-St Jeor equation
Shows both resting BMR and activity-adjusted TDEE
Five activity levels from sedentary to extra active
Calorie targets for weight loss, maintenance and weight gain
Example protein, carb and fat split with grams per day
100% in-browser — your data never leaves your device

Frequently asked questions

What is the difference between TDEE and BMR?

BMR (Basal Metabolic Rate) is the minimum energy your body uses in a day at rest to keep basic functions running. TDEE (Total Daily Energy Expenditure) is your actual daily energy use — your BMR multiplied by an activity factor. TDEE is always higher than BMR.

Which formula does this calculator use?

It uses the Mifflin-St Jeor equation: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years), then +5 for men or −161 for women. That BMR is multiplied by an activity factor (1.2 to 1.9) to get your TDEE.

How many calories should I eat to lose weight?

Eating roughly 15–20% below your TDEE (about 500 calories/day) typically leads to a gradual loss of around 0.5 kg per week. The table here works out loss and gain targets for you. Avoid dropping far below what your body needs.

Which activity level should I choose?

If you work at a desk with little exercise, pick the lowest level (×1.2). If you train 3–5 days a week, choose moderate (×1.55). Most people overestimate their activity, so it is safer to round down when unsure.

How accurate is the TDEE estimate?

It is an estimate. Real energy needs vary with genetics, muscle mass, hormones and health. Use it as a starting point and adjust based on how your weight actually changes week to week. It is not medical advice.

Can I also check my body mass index?

Yes. Try the Metools BMI Calculator to see where your weight and height fall on the healthy range. Using it alongside your TDEE gives you a fuller picture for planning weight goals.