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BMR / TDEE Calculator

BMR, maintenance calories, and every goal at once — 4 formulas, bundled results.

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Used only because the BMR formulas below use different constants by sex — not a broader assumption.

BMR (resting)1,699 kcal
TDEE (maintenance)2,633 kcal
Lose ~1 kg/week1,633 kcal
Lose ~0.5 kg/week2,133 kcal
Maintain weight2,633 kcal
Gain ~0.5 kg/week3,133 kcal
Gain ~1 kg/week3,633 kcal
Daily Protein Target128g
Daily Water Target2.6 L
Ideal Body Weight70.5 kg

This is a mathematical estimate, not a medical prescription — actual results vary by hormonal health, medication, and individual metabolism. Track for 2-3 weeks and adjust based on real results.

This is a general estimate based on standard published formulas, not a medical assessment — it doesn’t account for your individual health history. Results are informational only and aren’t a substitute for advice from a doctor or qualified professional. Read the full disclaimer.

Every Number You'd Otherwise Check Separately

Rather than a single formula and one output, this shows BMR and TDEE together, every calorie goal (lose, maintain, gain) simultaneously instead of one at a time, plus protein target, water target, ideal body weight, and lean body mass in the same result — and hands the calorie target straight to the Macro Calculator with one click.

How to Use This Tool

  1. 1Pick a BMR formulaMifflin-St Jeor works well for most people; Katch-McArdle or Cunningham suit leaner, more muscular users who know their body fat %.
  2. 2Enter your detailsAge, weight, height, and activity level.
  3. 3See BMR, TDEE, and every goal at onceLose, maintain, or gain — no need to recalculate per goal.
  4. 4Continue to the Macro CalculatorClick "Macros →" next to any goal to carry that calorie target straight over.

Good to Know

  • BMR is the calories your body burns at complete rest; TDEE adds your actual daily activity on top — the two together explain where the final number actually comes from, rather than just handing over one figure.
  • Katch-McArdle and Cunningham are generally considered more accurate for leaner or more muscular people specifically because they use lean body mass instead of total body weight — but they require a body fat percentage to work.
  • A 500 kcal/day deficit or surplus corresponds to roughly 0.5 kg of body weight change per week — a widely-used, moderate pace for sustainable results.
  • Protein, water, and Ideal Body Weight are bundled in alongside the calorie numbers since they typically get looked up right after TDEE anyway.

The Formula

Mifflin-St Jeor (male): BMR = 10W + 6.25H − 5A + 5
Mifflin-St Jeor (female): BMR = 10W + 6.25H − 5A − 161
TDEE = BMR × Activity Multiplier
W — weight in kg, H — height in cm, A — age in years

Example: a 30-year-old male, 70 kg, 175 cm → BMR ≈ 1,649 kcal/day. At a moderately active multiplier (1.55×), TDEE ≈ 2,556 kcal/day.

Mifflin-St Jeor is the default because it's the most accurate for most people among the common formulas — this tool also offers Harris-Benedict, and Katch-McArdle or Cunningham (both of which use lean body mass instead of total weight, if you know your body fat percentage) as alternatives.

Frequently Asked Questions

Which BMR formula should I use?

Mifflin-St Jeor is generally recommended as the most accurate for the general population and is the default here. Katch-McArdle or Cunningham can be more accurate specifically for leaner or more muscular individuals, but only if you have a reasonably accurate body fat percentage to enter.

Why is Male/Female asked for?

Purely because the BMR formulas below use different constants by sex to account for typical differences in body composition — it's used only as a formula input, not a broader assumption.

Is a 1 kg/week weight loss goal safe?

It's on the more aggressive end of commonly recommended ranges (0.5-1 kg/week) and works better for people with more weight to lose; slower, more moderate goals tend to be easier to sustain long-term for most people.

How accurate are these numbers really?

They're a solid mathematical starting point, not a personalized medical measurement — individual metabolism, hormones, medication, and other factors all cause real variation. Tracking actual results for 2-3 weeks and adjusting from there is more reliable than any single formula alone.