Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) based on your personal stats and activity level.
yrs
cm
kg
BMR
—
kcal / day
Calories your body burns at complete rest to sustain basic functions.
TDEE
—
kcal / day
Total calories burned daily including your activity level.
Daily Calorie Targets by Goal
Weight Loss
—
–500 kcal deficit (~0.5 kg/week)
Maintain Weight
—
Matches your TDEE exactly
Muscle Gain
—
+300 kcal surplus (lean bulk)
Your TDEE at Every Activity Level
| Activity Level | Multiplier | TDEE (kcal/day) |
|---|
⚠️ These figures are estimates based on the Mifflin-St Jeor equation — the most validated formula for the general population. Individual metabolism varies. For clinical weight management, consult a registered dietitian.
