BMR & TDEE Calculator
📊 BMR & TDEE Calculator
Calculate your Basal Metabolic Rate (calories your body burns at rest) and Total Daily Energy Expenditure (your true daily calorie need) — the foundation of any effective weight loss or muscle gain plan.
🧬 Personal Details
🏃 Activity Level
Your BMR
0
kcal / day
Calories burned at complete rest
Your TDEE
0
kcal / day
Your true daily calorie need
🎯 Calorie Targets by Goal
🥗 Suggested Macros at Your TDEE
🧪 Formula used: Mifflin-St Jeor equation — the most validated BMR formula in clinical research (within 10% accuracy for 82% of people). Men: (10 × kg) + (6.25 × cm) − (5 × age) + 5. Women: same − 161. TDEE = BMR × activity multiplier.
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