BMR & TDEE Calorie Calculator

Smart-Calcs
Health & Fitness

BMR & TDEE Calorie Calculator

Find your Basal Metabolic Rate and Total Daily Energy Expenditure, then set your macros for fat loss, maintenance, or muscle gain.

Measurement Units

Formula

Biological Sex

Age
yrs
15 yrs80 yrs
Weight
lbs
0 lbs500 lbs
Feet
ft
0 ft7 ft
Inches
in
0 in11 in

Activity Level

Basal Metabolic Rate
1,760
kcal / day at rest
Calories your body needs just to sustain vital functions
Total Daily Expenditure
2,728
kcal / day to maintain
Moderately Active·×1.55

Goal

Target calories2,728kcal
Protein205g · 30%
Fat91g · 30%
Carbs273g · 40%

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What Are BMR and TDEE?

This daily calorie needs calculator starts with your Basal Metabolic Rate (BMR) — the minimum number of calories your body needs each day to sustain essential functions like heartbeat, respiration, temperature regulation, and cellular repair while completely at rest.

Your Total Daily Energy Expenditure (TDEE) takes your BMR and multiplies it by an activity factor that reflects how much you move throughout the day. As a total daily energy expenditure tool, it gives you the number you actually need to track: eat below it to lose weight, at it to maintain, and above it to gain.

The Formulas Explained

The Mifflin-St Jeor Equation is the recommended choice for most adults, while the revised Harris-Benedict formula serves as a useful cross-check. Both are widely used to estimate BMR before applying an activity multiplier.

Mifflin-St Jeor (Recommended)

♂ BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5

♀ BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161

Most accurate for the general population.

Revised Harris-Benedict

♂ BMR = 88.36 + (13.40 × kg) + (4.80 × cm) − (5.68 × age)

♀ BMR = 447.59 + (9.25 × kg) + (3.10 × cm) − (4.33 × age)

Slightly higher estimates. Good cross-check.

How to Use Your Results

Lose Fat

Eat at a 300–500 kcal daily Caloric Deficit. Prioritize high protein (0.7–1 g/lb) to preserve muscle.

Maintain

Match your calorie intake to your TDEE. Useful for body recomposition.

Gain Muscle

Eat a modest 200–300 kcal surplus. A lean bulk minimizes fat gain.

To find your healthy baseline weight, you can also use our BMI Calculator.

Frequently Asked Questions about BMR & TDEE

Recalculate every 4–6 weeks, or whenever your weight changes by more than 5 lbs (2.5 kg). Your TDEE shifts as your body composition changes, so outdated numbers lead to stalled progress.
Common culprits include underreporting food intake, metabolic adaptation, water retention from stress or high-sodium meals, and not accounting for liquid calories. Try a 1–2 week diet break at maintenance calories to reset.
BMR is the number of calories your body burns at complete rest just to keep you alive. TDEE multiplies your BMR by an activity factor, giving you the true number of calories you burn every day.
Multiple peer-reviewed studies show that the Mifflin-St Jeor equation is the most accurate predictor of resting metabolic rate for the majority of adults, with an average error of about ±10%.
Prioritize protein at 0.7–1 g per pound of body weight (1.6–2.2 g/kg) to preserve lean mass. Keep a moderate calorie deficit of 300–500 kcal/day and pair with resistance training at least 3 days per week.
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TDEE2,728kcal