Nutrition
BMR & TDEE
Basal metabolic rate and total daily energy expenditure using the Mifflin-St Jeor equation + activity multiplier.
BMR & TDEE
Inputs
Results
TDEE
Total daily energy expenditure
2,662 kcal/day
BMR
At complete rest
1,718 kcal/day
Activity multiplier
1.550×
How to use this
BMR is what your body burns at rest — keeping organs running, tissue repairing, and temperature steady. TDEE adds the energy of everyday movement and exercise on top.
Eat at TDEE to maintain weight, ~500 kcal below for a gentle cut, ~300 kcal above for a lean bulk. Re-check every 4–6 weeks as your weight changes.
Educational estimate only — not medical advice.
Formula
Mifflin-St Jeor
male: BMR = 10·weight_kg + 6.25·height_cm − 5·age + 5
female: BMR = 10·weight_kg + 6.25·height_cm − 5·age − 161
TDEE = BMR × activity_multiplier
Related calculators
Macros Split
Split daily calories into protein, carbs, and fat grams for cutting, maintaining, or bulking.
Protein Needs
Daily protein target by bodyweight, activity, and goal — with breakpoints from sedentary to athletic.
Daily Hydration
Water target by bodyweight, activity level, and climate — in ounces, cups, and liters.
Formula
BMR = 10·kg + 6.25·cm − 5·age ± sex_offset; TDEE = BMR × activity