TDEE & BMR Calculator

Enter your details to estimate calories burned at rest (BMR) and across a typical day (TDEE).

Calculate your TDEE

Sex

Age (years)

Height (cm)

Weight (kg)

Activity level

Your results

BMR (Mifflin–St Jeor)

—

kcal / day

TDEE

—

kcal / day

Activity: —

Harris–Benedict BMR (alternate): — kcal/day

Sample macro split (guidance only)

Protein (~30%)—

Carbs (~40%)—

Fat (~30%)—

These numbers are estimates for healthy adults using standard formulas. They are not medical advice. Needs vary with body composition, health conditions, and goals. Talk to a qualified professional before changing your diet or training.

Tips for better estimates

Weigh yourself around the same time of day, and use that number.
Pick the activity level that matches your average week, not your best day.
Athletes and people with very high muscle mass may need individualized guidance.