BMR & TDEE Caloric Calculator
Evaluate your Basal Metabolic Rate and daily caloric needs based on activity levels.
Biometric Details
Years
15 Years90 Years
kg
30 kg200 kg
cm
100 cm230 cm
Little to no exercise, desk job
Caloric Breakdown
Basal Metabolic Rate (BMR)
1,628 kcal
Resting metabolic burn Daily Expenditure (TDEE)
1,954 kcal
+326 calories added from daily activity Daily Expenditure by Activity level
Sedentary1954 kcal/day
Little or no exercise, desk job
Lightly Active2239 kcal/day
Light exercise/sports 1-3 days/week
Moderately Active2523 kcal/day
Moderate exercise/sports 3-5 days/week
Very Active2808 kcal/day
Hard exercise/sports 6-7 days/week
Extra Active3093 kcal/day
Very hard daily exercise & physical job
Your Calorie Targets by Weight Goal
Lose Weight1454kcal/day (for -0.5 kg/wk)
Maintain Weight1954kcal/day (your balance)
Gain Weight2454kcal/day (for +0.5 kg/wk)
Understanding BMR & TDEE
Basal Metabolic Rate (BMR) represents the energy your body expends just to keep you alive in a resting state. Total Daily Energy Expenditure (TDEE) adds the energy needed for physical movement. Adjusting these values helps tailor nutritional goals.
Mathematical Formula
\text{Mifflin BMR} = 10W + 6.25H - 5A + s \quad (s = +5 \text{ for Men}, -161 \text{ for Women})
\text{TDEE} = \text{BMR} \times \text{Activity Factor}
Formula Explanation:
- W: Body weight in kg
- H: Height in cm
- A: Age in years
- TDEE = BMR * Activity factor (1.2 to 1.9)
Terms & Abbreviations
BMR Basal Metabolic Rate - calories burned at absolute rest.
TDEE Total Daily Energy Expenditure - total calories burned in 24 hours.
Mifflin-St Jeor The most clinically accurate standard formula for BMR calculations.
Frequently Asked Questions
BMR is your baseline metabolic burn to stay alive. TDEE includes all physical movement, walking, workouts, and digestion, representing the total calories you burn per day.
To lose weight, you should eat fewer calories than your TDEE (a caloric deficit). To gain weight, you consume more calories than your TDEE (a caloric surplus).
As we age, muscle mass naturally decreases and metabolic activity drops, which lowers the number of baseline calories the body expends.