Health & Fitness · Free tool
BMR Calculator
Calculate your basal metabolic rate — calories burned at rest — using the Mifflin-St Jeor formula. Free, mobile-friendly.
BMR (at rest)
1,669 kcal/day
TDEE (with activity)
2,587 kcal/day
About these numbers
- BMR is calories burned at complete rest (Mifflin–St Jeor equation).
- TDEE is BMR multiplied by your activity factor.
- Use TDEE as a baseline for maintenance, cutting, or bulking.
What it does
Calculate your Basal Metabolic Rate — the calories you burn at complete rest — using the Mifflin-St Jeor equation, the current standard used by dietitians. Enter age, sex, weight, and height, then pick an activity level to see your Total Daily Energy Expenditure (TDEE): the calories you need to maintain your current weight with normal activity.
Use BMR as a baseline and TDEE as the number to eat for maintenance; subtract 500/day for roughly a pound of loss per week, add 250/day for lean gains. Compare with calorie calculator for goal-based targets, or macro calculator to split TDEE into protein, carbs, and fat.
How to use it
- Enter age, sex, weight, and height (metric or imperial).
- Pick the activity level that matches your week.
- Read your BMR (resting) and TDEE (daily need).
- Adjust intake relative to TDEE based on your goal.