BMR and daily calorie calculator
Calculate your basal metabolic rate (BMR) and how many calories you burn per day (TDEE).
Mifflin-St Jeor formula. Estimate — individual factors vary. Not a substitute for a dietitian.
How the calculation works
BMR is the energy your body uses at rest. Multiplied by your activity level it gives TDEE — total daily burn.
Mifflin-St Jeor: BMR = 10×weight + 6.25×height − 5×age + s (s = +5 male, −161 female).
Worked example
Male, 30 years, 70 kg, 1.75 m: BMR = 700 + 1,094 − 150 + 5 = 1,649 kcal. With moderate activity (×1.55), TDEE ≈ 2,556 kcal/day.
The activity factors
| Routine | Factor |
|---|---|
| Sedentary (desk job, no exercise) | 1.2 |
| Light (exercise 1–3×/week) | 1.375 |
| Moderate (3–5×/week) | 1.55 |
| Intense (6–7×/week) | 1.725 |
| Very intense (2×/day or physical job) | 1.9 |
When in doubt between two levels, pick the lower one — most people overestimate their activity.
How to use your TDEE
Maintenance: eat ≈ TDEE. To lose weight: 15–20% below (see our calorie-deficit calculator). To gain muscle: 10–15% above, with strength training. Recalculate after every ~5 kg of change, since BMR shifts with weight.
Examples
- Man, 35, 80 kg, 1.78 m: BMR = 10×80 + 6.25×178 − 5×35 + 5 = 1,742 kcal. At moderate activity (×1.55), TDEE lands near 2,701 kcal/day.
- Woman, 30, 60 kg, 1.65 m: BMR = 10×60 + 6.25×165 − 5×30 − 161 = 1,320 kcal. At light activity (×1.375), TDEE lands near 1,815 kcal/day.
Frequently asked questions
How many calories to lose weight?
A 15-20% deficit from TDEE is usually safe and sustainable.
Can I eat below my BMR?
Not advisable on your own: aggressive deficits cost lean mass, satiety and adherence. A moderate deficit from TDEE works better and lasts longer.
How accurate is the estimate?
Mifflin-St Jeor is the best-validated formula, but still an average: real burn varies ±10% or more between people. Use it as a starting point and adjust by the scale over 2–3 weeks.
Is a "slow metabolism" real?
Real differences between people of similar weight and composition are smaller than assumed. What moves burn most is lean mass, daily activity (NEAT) and age.
Which activity factor should I pick?
When in doubt, the lower one. Overestimating activity is the most common error and inflates your target by hundreds of calories.
Which formula is most reliable?
Mifflin-St Jeor (1990) is the best validated for the general population. Harris-Benedict tends to overestimate. Katch-McArdle is best only with a reliable body-fat measurement.
How much of my burn comes from training?
Less than you would think: about 7% for someone training four times a week. Resting metabolism is ~65% and non-exercise movement ~18%.
Do I need to recalculate over time?
Yes. Resting metabolism depends on weight, so it falls as you lose. Recalculate every 4–5 kg of change.
Sources and references
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Updated on June 17, 2026 · by Rafael Rossi · Methodology & sources