BMR and TDEE Calculator

Calculator

Unit System

Gender

Age

Height in cm

Weight in kg

Body Fat % (optional)

Activity Level

Goal

Goal Adjustment %

Protein g/kg

Example Data Table

Profile	Age	Height	Weight	Activity	BMR	TDEE
Female office worker	29	165 cm	60 kg	Lightly active	1330 kcal	1829 kcal
Male gym trainee	34	178 cm	78 kg	Moderately active	1713 kcal	2655 kcal
Female athlete	26	170 cm	65 kg	Very active	1427 kcal	2462 kcal
Male sedentary adult	41	175 cm	92 kg	Sedentary	1819 kcal	2183 kcal

Formula Used

Mifflin-St Jeor for men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5

Mifflin-St Jeor for women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161

Harris-Benedict for men: BMR = 88.362 + 13.397 × weight + 4.799 × height - 5.677 × age

Harris-Benedict for women: BMR = 447.593 + 9.247 × weight + 3.098 × height - 4.330 × age

Katch-McArdle: BMR = 370 + 21.6 × lean body mass(kg)

TDEE: TDEE = BMR × activity factor

Lean body mass: Lean mass = weight × (1 - body fat % ÷ 100)

Weekly change estimate: weekly kg change = weekly calorie difference ÷ 7700

How to Use This Calculator

Select metric or imperial units before entering measurements.
Choose gender and enter your current age accurately.
Fill in height and weight using the chosen unit system.
Add body fat percentage if known for a lean-mass-based estimate.
Select the activity level that matches your average routine.
Choose maintain, cut, or bulk based on your nutrition goal.
Set a goal adjustment percent and protein target.
Press the calculate button to see BMR, TDEE, calories, and macros.
Use CSV or PDF buttons to export the results.

Frequently Asked Questions

1. What is the difference between BMR and TDEE?

BMR estimates calories your body needs at complete rest. TDEE adds movement, exercise, and daily activity. TDEE is usually the more useful number for meal planning and body weight goals.

2. Which BMR formula should I trust most?

Mifflin-St Jeor is commonly used for general estimates. Katch-McArdle can be more useful when body fat percentage is known because it accounts for lean mass directly.

3. Why does activity level matter so much?

Activity level multiplies your resting calorie burn into a full-day estimate. Choosing a factor that is too high or too low can noticeably change maintenance calories.

4. Should I use goal calories immediately?

Yes, but treat them as a starting estimate. Track body weight, energy, hunger, and workout performance for two to three weeks, then adjust if needed.

5. Is BMI enough to judge health?

No. BMI is a screening tool, not a full diagnosis. Muscle mass, body fat distribution, fitness level, medical history, and lab results all matter too.

6. How much calorie deficit is usually reasonable?

A moderate deficit often works better than an aggressive one. Many people start around 10 to 20 percent below maintenance and adjust based on results.

7. Why include protein targets in this calculator?

Protein supports satiety, muscle retention, and recovery. Including it alongside calories helps turn an energy estimate into a more practical daily nutrition plan.

8. Are these values suitable for medical treatment?

No. This tool provides general estimates for planning. People with medical conditions, pregnancy, recovery needs, or complex nutrition goals should seek professional advice.