Health
BMR & TDEE Calculator
BMR = calories your body burns at complete rest. TDEE = BMR × activity multiplier = total calories you actually need each day. Use TDEE as the baseline for weight loss / gain plans.
Inputs
kg
20 kg250 kg
cm
100 cm230 cm
yr
10 yr100 yr
Daily calorie needs
BMR (resting)
1628
kcal/day
TDEE (with activity)
2238
kcal/day
Calorie targets
Maintain weight
Mild weight loss (~0.25 kg/week)
Weight loss (~0.5 kg/week)
Extreme loss (~1 kg/week)
Aggressive — consult doctor
Mild weight gain (~0.25 kg/week)
Weight gain (~0.5 kg/week)
Uses Mifflin-St Jeor formula (most accurate for general population). 1 kg of fat ≈ 7,700 kcal. Track for 2 weeks before adjusting — water weight fluctuates.
Mifflin-St Jeor formula
Men: BMR = 10 × weight + 6.25 × height − 5 × age + 5
Women: BMR = 10 × weight + 6.25 × height − 5 × age − 161
TDEE = BMR × activity multiplierMost accurate for the general population. Older Harris-Benedict tends to overestimate.
How to use the calorie targets
- • Maintain: Eat your TDEE — weight stays stable
- • Mild loss (~0.25 kg/week): TDEE − 250 kcal
- • Loss (~0.5 kg/week): TDEE − 500 kcal — most sustainable for general public
- • Extreme loss (~1 kg/week): TDEE − 1000 kcal — only for very obese people, with doctor supervision
- • Gain: TDEE + 250–500 kcal — for muscle building
Practical tips
- • Track for at least 2 weeks before adjusting — water weight fluctuates daily
- • Recalculate every 5kg lost/gained — TDEE changes
- • Protein: aim for 1.6–2.2g per kg of bodyweight if losing fat or building muscle
- • Don't go below BMR for extended periods — metabolism adapts and slows
- • Activity multipliers are imperfect — adjust based on actual results over weeks