BMR (Basal Metabolic Rate) is how many calories your body needs at rest. We use the Mifflin–St Jeor equation.

TDEE is your estimated daily energy expenditure: BMR multiplied by an activity factor.

Calorie Calculator (BMR & TDEE)

Free Calorie Calculator (BMR & TDEE)

Instantly calculate your BMR with the Mifflin–St Jeor equation and get your TDEE with activity multipliers. Set a target weight and pace to see a daily calorie goal for cut, maintain, or bulk.

Available in English and Nederlands. No login required.

Calculator

Sex

Age (years)

Height (cm)

Weight (kg)

Activity

Target weight (kg)

Change speed (kg/week)

We use ~7,700 kcal per kg to estimate a daily adjustment from your TDEE.

BMR

–

kcal/day (rest)

TDEE

–

kcal/day (incl. activity)

Target

–

kcal/day

Formula: Mifflin–St Jeor. Male: 10×kg + 6.25×cm − 5×age + 5. Female: 10×kg + 6.25×cm − 5×age − 161.