BMR and TDEE calculator
Basal metabolic rate is the energy your body uses at complete rest. Multiplied by an activity factor it becomes total daily energy expenditure — an estimate of what you burn in a normal day.
- Basal metabolic rate (kcal)
- 1,475
- Activity factor
- 1.550
- At rest, per hour (kcal)
- 61
- If sedentary (kcal)
- 1,770
- If very active (kcal)
- 2,803
An estimate of energy use, not a nutrition plan or a medical assessment. For advice on what and how much to eat, speak to a doctor or a registered dietitian.
The formula
Mifflin–St Jeor: BMR = 10·kg + 6.25·cm − 5·age, then +5 for men and −161 for women. TDEE = BMR × activity factor, from 1.2 to 1.9.
Worked example
A 32-year-old woman, 75 kg and 168 cm, moderately active: BMR = 1,429 kcal, TDEE = 1,429 × 1.55 ≈ 2,215 kcal.
How to use it
- 1Be honest about the activity level — it moves the result more than anything else.
- 2Mifflin–St Jeor is usually closer than the older Harris–Benedict equation.
- 3Treat the number as a starting estimate to observe against, not a rule.
Questions people ask
How accurate is it?
Prediction equations land within about 10% for most people, which is a spread of a few hundred kilocalories. Individual metabolism varies more than any formula captures.
Why does the sex term differ so much?
On average, body composition differs: more lean mass means more energy used at rest. The constant absorbs that average difference, which is why the figure is an estimate for an individual.
Last reviewed: 2026-10-20