BMR + TDEE Calculator — Daily Calorie Needs
Enter sex, age, weight, height, and activity to get your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation — the basis for any cut, maintenance, or bulk plan.
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About this calculator
The Mifflin-St Jeor equation (1990) is the most accurate BMR estimator without lab equipment and is recommended by ACSM and ISSN. TDEE applies the standard WHO/IOM physical-activity multipliers.
Formula
BMR (male): 10×kg + 6.25×cm − 5×age + 5 BMR (female): 10×kg + 6.25×cm − 5×age − 161 TDEE: BMR × activity factor (1.2 to 1.9)