BMR & TDEE Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas. Shows calorie targets for cutting, maintaining, and bulking with macro breakdown.
BMR by Formula
| Mifflin-St Jeor ★ | 1699 kcal | Most accurate (used above) |
| Harris-Benedict | 1763 kcal | Classic formula |
| Katch-McArdle | 1698 kcal | Uses lean mass (est.) |
Calorie Targets by Goal
Suggested Macros (maintenance)
How to read your results
BMR is the calories you burn doing nothing. TDEE is your total daily burn. Eat below TDEE to lose weight, above to gain. Aim for 0.5–1% body weight change per week for sustainable results.
How it works
This bmr & tdee calculator runs entirely in your browser — no data is sent to any server. Simply fill in the fields above and the result updates instantly. You can copy the output with the copy button provided.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest. TDEE multiplies BMR by your activity level to get your actual daily calorie burn. Eat below TDEE to lose weight.
Which BMR formula is most accurate?
Mifflin-St Jeor (1990) is considered most accurate for most people. Katch-McArdle is more accurate if you know your lean body mass.