BMR and TDEE Total Daily Energy Expenditure Calculator

Plan nutrition with reliable maintenance and metabolism estimates. Switch units, choose equations, and review examples. Download polished reports for calorie plans matched to goals.

Calculator inputs

Unit System

Gender

Age

Formula

Activity Level

Calorie Goal

Weight (kg)

Height (cm)

Weight (lb)

Height (ft)

Height (in)

Body Fat % (optional unless Katch-McArdle)

Katch-McArdle uses lean body mass. Enter body fat percentage for that formula.

Example data table

Profile	Formula	BMR	Activity	TDEE
Female, 30 years, 65 kg, 165 cm	Mifflin-St Jeor	1,370 kcal/day	Moderately Active	2,124 kcal/day
Male, 35 years, 82 kg, 178 cm	Mifflin-St Jeor	1,763 kcal/day	Lightly Active	2,423 kcal/day
Male, 28 years, 70 kg, 175 cm, 15% body fat	Katch-McArdle	1,655 kcal/day	Moderately Active	2,566 kcal/day

Formula used

1) Mifflin-St Jeor BMR

Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5

Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161

2) Harris-Benedict Revised BMR

Men: BMR = 88.362 + (13.397 × weight kg) + (4.799 × height cm) − (5.677 × age)

Women: BMR = 447.593 + (9.247 × weight kg) + (3.098 × height cm) − (4.330 × age)

3) Katch-McArdle BMR

Lean body mass: LBM = weight kg × (1 − body fat % / 100)

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

4) TDEE

TDEE = BMR × activity factor

Common activity factors used here are 1.20, 1.375, 1.55, 1.725, and 1.90.

How to use this calculator

Choose metric or imperial units.
Enter your gender, age, height, and weight.
Select the BMR formula you prefer.
Pick your usual activity level.
Choose a calorie goal like maintenance or fat loss.
Enter body fat percentage only when needed.
Press the calculate button.
Review BMR, TDEE, calorie targets, and the Plotly chart.
Download the current result as CSV or PDF.

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 better for planning maintenance calories.

2) Which formula should I choose?

Mifflin-St Jeor is often a practical default. Harris-Benedict is another common estimate. Katch-McArdle can be useful when body fat percentage is known.

3) Why does activity level matter so much?

Small changes in activity factors create large calorie differences. Someone training often or working physically will usually need more calories than a sedentary person.

4) Can my TDEE change over time?

Yes. Body weight, age, muscle mass, training load, job activity, and dieting phases can all change your actual daily expenditure.

5) Should I eat exactly the goal calories every day?

Not necessarily. Daily intake can vary. Many people focus on weekly consistency and adjust after reviewing body weight trends and performance.

6) Is body fat percentage required?

No. It is only required for the Katch-McArdle formula. The other formulas estimate BMR using age, sex, height, and weight.

7) Are these results perfectly accurate?

No formula is exact for everyone. Treat the result as a starting estimate, then adjust calories using real progress, hunger, recovery, and body weight changes.

8) Can this calculator replace a dietitian?

It is useful for planning, but it does not replace personalized medical or nutrition advice. People with health conditions should seek professional guidance.