BMR and TDEE Calculator

BMR & TDEE Calculator Widget

Metabolism & TDEE Calculator

Calculate Basal Metabolic Rate & Daily Energy Expenditure

Biological Sex

Male

Female

Age

yrs

Weight

Height

Calculation Formula

Mifflin-St Jeor

Standard / Most Accurate for general population

Katch-McArdle

Lean mass based (requires body fat %)

Daily Activity Level

Sedentary 1.2x

Little or no exercise, desk job

Lightly Active 1.375x

Light exercise or sports 1-3 days/week

Moderately Active 1.55x

Moderate exercise or sports 3-5 days/week

Very Active 1.725x

Hard exercise or sports 6-7 days/week

Extra Active 1.9x

Very hard exercise, physical job, or 2x training

Basal Metabolic Rate (BMR)

1,680 kcal/day

Calories burned at complete rest to maintain vital life functions.

Total Daily Energy Expenditure

2,016 kcal/day

Your maintenance calories including daily physical movement and exercise.

Weight Loss (-500 kcal)

Pace: ~0.5 kg (1 lb) per week

1,516 kcal/day

Weight Maintenance

Maintain current body weight

2,016 kcal/day

Weight Gain (+350 kcal)

Lean bulking phase

2,366 kcal/day

Protein (30%) 151g 604 kcal

Carbs (40%) 202g 806 kcal

Fats (30%) 67g 605 kcal