BMR & TDEE Calculator
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest. Total Daily Energy Expenditure (TDEE) is your maintenance calorie level—the amount you need to eat to maintain your current weight, accounting for activity.
This advanced planner uses the Mifflin-St Jeor Equation to estimate your energy needs and provides specific caloric and macronutrient targets for weight loss, maintenance, or muscle gain.
Metric Units
KG / CMImperial Units
LBS / INClinical Context
This calculator estimates TDEE using the Mifflin-St Jeor equation, the current gold standard for non-obese populations.
- Fat Loss: A deficit of 500 kcal/day typically results in ~0.5kg (1lb) of weight loss per week. High protein (40%) is recommended to preserve muscle mass.
- Maintenance: Consuming your TDEE calories results in weight stability. A balanced macro split (30/30/40) is standard.
- Muscle Gain (Bulk): A moderate surplus of 250-300 kcal/day supports muscle hypertrophy. Higher carbs (45%) provide fuel for intense training.
Clinical References
How to Use This Calculator
Input Data
Fill in your Gender, Age, Height, Weight, and Activity Level accurately.
Select Goal
Click on Fat Loss, Maintain, or Bulk cards to see customized calorie and macro recommendations.
Check Macros
See the recommended grams of Protein, Fats, and Carbs for your selected goal.