TDEE and BMR calculator — daily calorie needs
Estimate adult resting energy use and compare how activity assumptions change the daily total. These figures explain the selected equation; the calorie table is not a personalised eating plan.
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Mifflin-St Jeor (1990) — estimates resting energy needs from weight, height, age and sex.
Light exercise 1–3 days a week
These formulas estimate energy needs; your actual needs may be higher or lower. The activity multiplier adds another estimate.
The goal figures are not a personal diet plan. Age, pregnancy, illness and medical advice can change what is appropriate for you.
How to use
- Enter the measurements. For an adult calculation, choose units and enter weight, height, age and the sex option used by the equation.
- Select a formula. Mifflin–St Jeor is the default. Revised Harris–Benedict is an alternative; Katch–McArdle also requires a body-fat percentage.
- Compare activity levels. The activity factor multiplies the resting estimate. Read both results in kcal per day, with the assumptions and sources below.
Questions
What is the difference between BMR and TDEE?
The BMR figure estimates energy used at rest. TDEE estimates a daily total by multiplying that figure by the selected activity factor. Neither is a measurement of an individual’s energy use.
What does a worked example look like?
With Mifflin–St Jeor, male, age 30, 80 kg and 180 cm, the resting estimate is 1,780 kcal/day. Selecting Sedentary (×1.2) gives a TDEE of 2,136 kcal/day. Changing the activity option changes the estimate, not the underlying measurements.
Do the goal rows predict weekly weight change?
No. They simply subtract or add 250 or 500 kcal to the estimated daily total. The weekly weight-change labels do not predict an outcome, and the table does not check whether an intake is adequate or appropriate.
Who are these estimates intended for?
They are adult estimates, not a guide for children or teenagers, pregnancy, breastfeeding or a medically managed diet. The form can still produce numbers for younger ages and does not screen for these circumstances; an output is not confirmation that the calculation is suitable.
Will another formula be more accurate for me?
The formulas use different inputs and constants, so their answers differ. Katch–McArdle depends on the body-fat figure as well as weight. Choosing a formula does not remove uncertainty in the inputs or the activity estimate.
How it works and sources
How this is calculated
The default, Mifflin–St Jeor (1990), estimates resting energy use: 10 × weight in kg + 6.25 × height in cm − 5 × age, then add 5 for the male equation or subtract 161 for the female equation. The tool labels this BMR. It estimates daily energy use (TDEE) by multiplying the result by an activity factor from 1.2 to 1.9. Revised Harris–Benedict and Katch–McArdle are also offered; the latter uses an entered body-fat percentage.
What the calculation assumes
- These are adult estimates. Mifflin–St Jeor was developed using 498 healthy adults aged 19–78; entering a different age does not establish that the formula is suitable.
- Activity factors are rough planning assumptions. Choosing an activity label is not a measurement of daily energy use.
Where the result has limits
- The cited review compares resting-energy equations. It does not guarantee an accuracy range for you or validate the activity factors and goal labels used here.
- The goal rows add or subtract 250 or 500 kcal per day. Their weekly weight-change labels are not predictions, and the tool does not check whether the resulting intake is appropriate.
- Do not use these figures as calorie targets for children, pregnancy, breastfeeding, illness or a medically managed diet.
- Primary references for the revised Harris–Benedict and Katch–McArdle options are not included here. Their source coverage needs a separate review; this note is not verification of those options.
Sources
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. “A new predictive equation for resting energy expenditure in healthy individuals.” Am J Clin Nutr 1990;51(2):241–247 American Journal of Clinical Nutrition
- Frankenfield D, Roth-Yousey L, Compher C. “Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review.” J Am Diet Assoc 2005;105(5):775–789 Journal of the American Dietetic Association
Sources last checked 30 July 2026.
These estimates are general information, not medical advice.
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