BMR / Calorie (TDEE)
Pick a formula and activity level, then enter your details. We’ll estimate your BMR and TDEE with quick targets. Body-fat % is optional (needed for Katch-McArdle).
BMR (kcal/day)
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TDEE (kcal/day)
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Daily targets
Maintain
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-10% (slow cut)
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-20% (faster cut)
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+10% (gain)
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About these formulas
Mifflin-St Jeor is widely used for adults and tends to perform well on average.
Harris-Benedict (revised) is an older alternative with updated coefficients.
Katch-McArdle uses lean body mass (needs an estimate of body-fat %). Results can differ if the body-fat estimate is off.
These are estimates and don’t account for all personal factors. Use them as a starting point.
Help & FAQ — BMR & TDEE Calculator
How to use
- Enter age, sex, height, weight, and activity level.
- Pick the formula (Mifflin-St Jeor, Katch-McArdle, etc.) if you want to compare results.
- Review the BMR/TDEE estimates and macro suggestions.
Use cases
- Estimate baseline calories for maintenance.
- Set calorie targets for weight changes.
Tips & FAQs
- Which formula is best?
- Mifflin-St Jeor is a solid default. Use Katch-McArdle if you know lean body mass.
- Can I save my profile?
- Use the share/export options to store your inputs for later; data stays in your browser.
Formats & limits
- Inputs validated for adult ranges only
- Outputs are estimates—real needs vary by individual
- No account creation or storage; data resets when you reload
Privacy
Calculations run locally in your browser; no data leaves your device.
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Updated
15 October 2025