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Basal metabolic rate (Mifflin-St Jeor) and daily calorie needs by activity level, metric or imperial.
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Computes your Basal Metabolic Rate (BMR) — calories burned at complete rest — using the Mifflin-St Jeor equation, and your Total Daily Energy Expenditure (TDEE) across five activity levels.
Calorie targets for weight loss, gain, or maintenance all start from BMR × activity. The Mifflin-St Jeor equation (1990) is the formula the Academy of Nutrition and Dietetics rates most accurate; older Harris-Benedict numbers systematically overshoot by ~5–15%.
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Anyone planning a diet, athletes building fuel plans, trainers writing client programs, and clinicians sanity-checking estimated energy needs.
Choose sex, age, weight, and height (metric or imperial — the tool converts)
Pick your activity level — the multipliers are the standard Mifflin table
Read your BMR and selected-TDEE in the summary; the full table below shows every level
Male, 80 kg, 180 cm, 30 y → BMR 1,780 kcal; moderate TDEE ≈ 2,759 kcal/dayFemale, 65 kg, 165 cm, 30 y → BMR 1,370 kcal; light activity ≈ 1,884 kcal/dayMale, 70 kg, 175 cm, 25 y, sedentary → BMR ≈ 1,674 kcal; TDEE ≈ 2,009 kcal/dayQ: Which equation does this use?
A: Mifflin-St Jeor (1990), per the Academy of Nutrition and Dietetics' recommendation.
Q: What's the difference between BMR and TDEE?
A: BMR is calories burned at complete rest; TDEE multiplies BMR by an activity factor to estimate total daily burn.
Q: Why do men and women have different constants?
A: The Mifflin paper fit the sex coefficient on the original dataset: s = +5 for men, −161 for women.
Q: Is this medical advice? A: No
it's a population-level estimate. Consult a registered dietitian for medical nutrition therapy.
Authoritative specifications, standards, and in-depth reading for BMR & TDEE Calculator.
Basal Metabolic Rate
1,780 kcal/day
At complete rest
TDEE (selected activity)
2,759 kcal/day
Moderate (3–5 days/week)
All activity levels
| Activity | kcal/day |
|---|---|
| Sedentary (little to no exercise) | 2,136 |
| Light (1–3 days/week) | 2,448 |
| Moderate (3–5 days/week) | 2,759 |
| Active (6–7 days/week) | 3,071 |
| Very active (athlete, physical job) | 3,382 |
Mifflin-St Jeor equation (Am J Clin Nutr 1990), the formula recommended by the Academy of Nutrition and Dietetics. Estimates — actual metabolism varies. Not medical advice. Runs locally.
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