BMR & Daily Calorie Calculator
By Santaji GadepatilinUpdated October 27, 2026
Daily calories to maintain weight (TDEE) vs Weight (kg) — other inputs held at your current values.
How to use this calculator
Choose your sex and activity level, then enter your age, weight and height. Your BMR and daily maintenance calories (TDEE) update instantly. Weight and height accept kg or lb and cm, m, ft or inches.
The formula (Mifflin–St Jeor, 1990)
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + s
- s = +5 for men, −161 for women
- TDEE = BMR × activity factor
Worked example
A 30-year-old man, 70 kg, 175 cm, lightly active:
- BMR = 700 + 1,093.75 − 150 + 5 = 1,649 kcal/day
- TDEE = 1,648.75 × 1.375 = 2,267 kcal/day
A 30-year-old woman, 60 kg, 165 cm: BMR = 1,320 kcal/day.
Activity factors
| Level | Factor |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extra active | 1.9 |
Most people overestimate their activity. If unsure, pick one level lower.
Limitations
This is an estimate for healthy adults. It does not account for body composition, medical conditions, pregnancy or medication. Muscular people often burn more than predicted. Use the result as a starting point and adjust based on real-world changes over a few weeks.
Frequently asked questions
What is BMR?
Basal Metabolic Rate is the energy your body uses at complete rest to keep you alive — breathing, circulation and organ function. It is usually 60–70% of the calories you burn each day.
What is TDEE?
Total Daily Energy Expenditure is BMR multiplied by an activity factor. It estimates how many calories keep your weight stable.
How accurate is the Mifflin–St Jeor equation?
Studies found it is usually within about 10% of measured BMR for most healthy adults, which makes it one of the most reliable prediction equations. Individual results vary.
How many calories should I eat to lose weight?
A modest deficit of about 300–500 kcal below your TDEE is a common starting point. Speak to a doctor or registered dietitian for a plan that suits you.