BMR & TDEE Calculator
Free online BMR and TDEE calculator using the Mifflin-St Jeor equation. Enter sex, age, height and weight (metric or imperial) plus your activity level to estimate the calories you burn at rest and per day — a reference for fat loss, muscle gain and meal planning. HealthRuns locally
Use this tool
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BMR (kcal/day)
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TDEE (kcal/day)
How to use
- Choose Metric or Imperial, then sex, age, height and weight.
- Pick your everyday activity level.
- Your BMR (resting) and TDEE (daily total) appear instantly.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the minimum energy your body needs at rest; TDEE multiplies BMR by an activity factor to estimate total daily burn. Weight control mainly looks at TDEE.
How much should I eat to lose fat?
A mild deficit of 300–500 kcal below TDEE is commonly used; regularly eating below BMR is not advised. A dietitian can tailor this for you.
Is it accurate?
The formula is a population estimate and ignores factors like muscle mass, so use it for planning, not as medical advice.