TDEE & BMR Calculator

Enter your details to calculate daily calorie needs

Gender

Age (years)

Weight (kg)

Height (cm)

Body Fat % (optional)

BMR Formula

Mifflin-St Jeor (Most Accurate) Harris-Benedict (Traditional) Katch-McArdle (Body Fat Based)

Activity Level

Sedentary

Little/no exercise

BMR × 1.2

Light Activity

1-3 days/week

BMR × 1.375

Moderate Activity

3-5 days/week

BMR × 1.55

Very Active

6-7 days/week

BMR × 1.725

Super Active

2x/day or intense

BMR × 1.9

Your Metabolic Results

BMR (Basal Metabolic Rate)

Calories burned at rest

TDEE (Total Daily Energy)

Total daily calories needed

Calorie Goals for Different Objectives

Weight Loss

Mild (0.25 kg/week): 0 cal

Moderate (0.5 kg/week): 0 cal

Aggressive (0.75 kg/week): 0 cal

Weight Maintenance

Maintain weight: 0 cal

Eat this amount to maintain current weight

Weight Gain

Mild (0.25 kg/week): 0 cal

Moderate (0.5 kg/week): 0 cal

Fast (0.75 kg/week): 0 cal

Body Composition Analysis

BMI

Ideal Weight Range

0 - 0 kg

Body Fat

Lean Body Mass

- kg

Health & Fitness Tips

Track Your Progress

Monitor weight, measurements, and energy levels to adjust calories as needed.

Quality Over Quantity

Focus on nutrient-dense foods rather than just calorie counting.

Stay Hydrated

Proper hydration supports metabolism and can reduce appetite.

Regular Exercise

Combine cardio and strength training for optimal results.

TDEE Calculator