🔥 BMR & TDEE Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using scientifically validated formulas.

30 years
15 80
⚧ Gender
175 cm
100 cm 220 cm
70 kg
40 kg 150 kg
🏃‍♂️ Activity Level
Moderate exercise 3-5 days/week

📊 Metabolic Results

😴 Basal Metabolic Rate
–
Calories at complete rest
🔥 Total Daily Energy Expenditure
–
Calories with activity
🎯 Calorie Goals
🚫 Extreme Cut
–
TDEE - 1000 kcal
💪 Weight Loss
–
TDEE - 500 kcal
⚖️ Maintenance
–
TDEE
💎 Weight Gain
–
TDEE + 500 kcal

📈 Activity Multipliers

1.2 × BMR
Sedentary: Office job, little/no exercise
1.375 × BMR
Lightly Active: Light exercise 1-3 days/week
1.55 × BMR
Moderately Active: Moderate exercise 3-5 days/week
1.725 × BMR
Very Active: Hard exercise 6-7 days/week
⚠️ Medical Disclaimer
BMR & TDEE are estimates only. Individual metabolism varies based on genetics, body composition, and other factors.
  • These calculations assume average muscle mass
  • Accuracy decreases for very lean or very muscular individuals
  • Doesn't account for medical conditions or medications
  • For athletes, consider body fat percentage measurements
Consult a healthcare professional for personalized nutrition and fitness advice.
Formulas: Mifflin-St Jeor (BMR), Harris-Benedict (alternate)