TDEE & BMR Calculator
Work out your maintenance calories: how much you burn in a typical day, including activity.
years
cm
kg
%
If you know it, BMR uses the Katch-McArdle formula instead.Maintenance calories (TDEE)1,979 kcalper day
BMR1,439 kcalMifflin-St Jeor
Quick Targets
| Lose 0.5 kg/week | 1,429 kcal/day |
|---|---|
| Lose 0.25 kg/week | 1,704 kcal/day |
| Gain 0.25 kg/week | 2,254 kcal/day |
By Activity Level
| Sedentary | 1,727 kcal/day |
|---|---|
| Lightly active | 1,979 kcal/day |
| Moderately active | 2,230 kcal/day |
| Very active | 2,482 kcal/day |
| Extra active | 2,734 kcal/day |
How This Is Calculated
BMR (basal metabolic rate) is the energy you burn at complete rest. We use the Mifflin-St Jeor equation, which studies have found to be the most accurate for most adults:
- Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
If you enter a body fat percentage, we switch to Katch-McArdle (370 + 21.6 × lean mass in kg), which is better for lean, muscular people. Get an estimate from the body fat calculator.
TDEE is your BMR multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extra active). Most people overestimate their activity, so if you're unsure, choose the lower level.