To estimate calorie needs, enter your age, sex, height, weight and activity level into the BMR/TDEE Calculator. It uses the Mifflin-St Jeor equation for your basal metabolic rate, then multiplies by an activity factor to estimate total daily energy expenditure.
Follow along with the free BMR/TDEE Calculator, which runs in your browser, or browse more tools in this category.
How to use the BMR/TDEE Calculator
- Enter your age, sex, height and weight.
- Choose your activity level.
- Read your BMR and TDEE.
- Adjust intake up or down from your TDEE depending on your goal.
Worked example
Mifflin-St Jeor for a 30-year-old man of 80 kg and 180 cm gives a BMR of 10 x 80 + 6.25 x 180 – 5 x 30 + 5 = 1,780 calories per day before activity.
Tips and common mistakes
- These are estimates; real needs vary between individuals.
- Track your weight over a few weeks and adjust from there.
- Very low calorie targets should be discussed with a professional.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy your body uses at rest. TDEE adds the energy from daily activity.
Which equation is used?
Mifflin-St Jeor, a widely used estimate.
Is this medical advice?
No. It is an estimate for general information.