TDEE & BMR Calculator
Estimate basal metabolic rate and total daily energy expenditure using Mifflin-St Jeor — then plan macros, deficits, and activity calories with companion tools.
More calculators
Companion tools that run entirely in your browser.
Energy balance basics
Weight change follows energy balance: consume more than you burn to gain, less to lose. BMR is energy at rest; TDEE adds daily movement and exercise.
Macros and deficits
Protein supports muscle retention during fat loss. Our macro tool uses a sensible protein target per kg of body weight, then allocates remaining calories to carbs and fat.
Frequently asked questions
Which BMR formula do you use?
Mifflin-St Jeor (1990): BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5 (male) or −161 (female). It is widely used in clinical and fitness settings.
What is TDEE?
Total Daily Energy Expenditure estimates calories burned per day including activity. We multiply BMR by standard activity factors from sedentary (1.2) to very active (1.9).
Is this medical advice?
No. These are educational estimates. Individual metabolism, medications, and health conditions affect needs. Consult a physician or registered dietitian for personalized guidance.
Do you store my weight?
No. All calculations run locally in your browser.