BMR & Calorie Calculator
Estimate your basal metabolic rate (BMR) and total daily energy expenditure (TDEE) with goal calorie targets.
BMR (at rest)
1649 kcal/day
TDEE (maintain weight)
2556 kcal/day
Moderate loss (−500)
2056 kcal/day
Lean gain (+300)
2856 kcal/day
How it works
Mifflin-St Jeor: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5 (male) or −161 (female).
TDEE = BMR × activity factor. Use maintenance calories to stay at current weight; subtract 300–500 for moderate fat loss.
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