BMR & TDEE Calculator
Estimate basal metabolic rate, daily energy expenditure, and reference calorie targets.
Enter sex, age, height, weight, and activity level to estimate BMR and total daily energy expenditure.
Useful for weight management, meal planning, and training plans. Based on the Mifflin-St Jeor equation and for reference only.
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Common use cases
- Use this page before planning a cut, maintenance phase, or muscle-gain plan so you start with a more realistic calorie target instead of guessing.
- It is useful when beginning food tracking, setting training nutrition targets, or reassessing intake after progress stalls.
- If you want maintenance, deficit, and surplus estimates without jumping into a heavy fitness app, this page gives a practical starting point.