BMR Calculator
Calculate your Basal Metabolic Rate and Total Daily Energy Expenditure using 3 validated formulas. Get calorie goals and a macro breakdown.
1,699
BMR (kcal)
2,633
TDEE (kcal)
2,133
WEIGHT LOSS
Your Body Details
Basal Metabolic Rate
1,699 kcal/day
Mifflin-St Jeor · Male
- Harris-Benedict
- 1,763 kcal
- Katch-McArdle
- — kcal
1,699
BMR
2,633
TDEE
2,133
Weight Loss
2,933
Muscle Gain
⚡ TDEE by Activity Level
Sedentary
Desk job, little or no exercise
× 1.2 activity factor
2,039 kcal/day
Lightly Active
Light exercise 1-3 days/week
× 1.375 activity factor
2,336 kcal/day
Moderately Active
Moderate exercise 3-5 days/week
× 1.55 activity factor
2,633 kcal/day
Very Active
Hard exercise 6-7 days/week
× 1.725 activity factor
2,930 kcal/day
Extra Active
2x training or physical job
× 1.9 activity factor
3,228 kcal/day
🎯 Calorie Goals
Extreme Loss
1,633
-1000kcal/day
Moderate Loss
2,133
-500kcal/day
Maintenance
2,633
Current TDEE
Lean Gain
2,933
+300kcal/day
Muscle Build
3,133
+500kcal/day
Macronutrient Breakdown (Maintenance)
197g protein
296g carbs
73g fat
◐ BMR vs TDEE
📊 TDEE Across Activity Levels
What is BMR and Why Does It Matter?
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to keep you alive — breathing, circulating blood, regulating temperature, and repairing cells. It typically accounts for 60-75% of your total daily energy expenditure, which makes it the foundation of any calorie-based nutrition plan. For a goal-based daily target built on top of your BMR, see our calorie calculator, and for the lean-mass input the Katch-McArdle formula uses, see our lean body mass calculator.
🧮 The Three BMR Formulas
Mifflin-St Jeor (Men): 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 — most accurate for most peopleHarris-Benedict (Men, 1984 revision): 13.397 × weight + 4.799 × height − 5.677 × age + 88.362 — the classic, still widely citedKatch-McArdle: 370 + 21.6 × Lean Body Mass(kg) — most accurate for lean/athletic individuals⚙️ Understanding TDEE Activity Multipliers
Total Daily Energy Expenditure (TDEE) multiplies your BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (twice-daily training). Most people overestimate how active they really are — when in doubt, pick the lower of two activity levels that seem to describe your week.
🍽️
Caloric Deficit
A 500 kcal/day deficit produces roughly 0.5kg (1lb) of fat loss per week. Never sustain intake below your BMR without medical supervision.
🥩
Preserve Muscle
Eating adequate protein during a deficit helps preserve lean mass while you lose fat, so your BMR doesn't drop as much as weight alone would suggest.
🔄
Metabolic Adaptation
BMR falls during prolonged calorie restriction as the body adapts. Planned diet breaks every 8-12 weeks help limit this effect.
📉
Track Consistently
Weigh yourself at the same time under the same conditions and trust the weekly average — day-to-day swings are mostly water, not fat.
— FAQ