BMR Calculator
Enter your age, sex, height and weight to calculate your basal metabolic rate (BMR) and total daily energy expenditure (TDEE). Compare three formulas and see calorie targets for losing, maintaining or gaining weight.
All calculations run in your browser. Nothing is uploaded.
This calculator is for informational and educational use only. It is not medical advice. Consult a healthcare professional before changing your diet or starting a new exercise program.
How to use this bmr calculator
- Pick metric or imperial units.
- Enter your age, sex, height and weight.
- Choose your activity level and a formula (Mifflin-St Jeor is the most accurate for most people).
- Read your BMR, TDEE and the calorie targets for losing, maintaining or gaining weight.
Frequently asked questions
What is BMR?
BMR (basal metabolic rate) is the number of calories your body burns at complete rest — the energy needed to keep your organs functioning. It's the floor of your daily calorie needs.
What is TDEE and how is it different from BMR?
TDEE (total daily energy expenditure) is BMR multiplied by an activity factor. It estimates how many calories you burn in a normal day including movement and exercise.
Which formula should I use?
Mifflin-St Jeor is generally the most accurate for the average adult. Harris-Benedict (revised 1984) is also widely used. Katch-McArdle is more accurate if you know your body fat percentage, especially for athletes with low body fat.
How much should I eat to lose weight?
A 500 kcal/day deficit below TDEE produces ~0.5 kg / 1 lb of weight loss per week. A 250 kcal/day deficit gives a slower, more sustainable rate. Going much below your BMR is not recommended.