Use our accurate BMR and TDEE Calculator to find out how many calories your body needs per day. Supports body fat %, metric & US units. Start your fitness journey with My Calculators.
What Is BMR and TDEE?
When you’re working on your fitness goals—whether it’s losing weight, gaining muscle, or simply maintaining a healthy lifestyle—understanding how many calories your body needs is essential. That’s where BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) come in.
- BMR is the number of calories your body needs at rest to maintain vital functions like breathing and digestion.
- TDEE is your BMR adjusted for physical activity—it tells you how many calories you burn in a day, considering your movement, exercise, and activity level.
At My Calculators, our BMR and TDEE Calculator or Basal Metabolic Rate and Total Daily Energy Expenditure Calculator makes it incredibly easy to calculate these numbers using scientifically accurate formulas.
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Why Use Our BMR and TDEE Calculator?
Our calculator isn’t just accurate—it’s designed with user-friendliness in mind. It supports:
- Metric (kg, cm) and US (lbs, ft/in) units
- Optional body fat percentage for more precise results
- Multiple activity levels to match your daily routine
- Clean, mobile-friendly UI
- Fast, reliable results without ads or clutter
Whether you’re just starting out or you’re already tracking macros, this tool will help you make data-driven decisions about your nutrition and fitness.
How the BMR and TDEE Calculator or Basal Metabolic Rate and Total Daily Energy Expenditure Calculator Works
The calculator supports two methods for BMR calculation:
1. Mifflin-St Jeor Equation (Default Method)
This is the most widely used formula and works well for most people:
- Men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age + 5
- Women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age – 161
If you’re using US units, the calculator automatically converts your values to metric before calculating.
2. Katch-McArdle Formula (When Body Fat % is Given)
This more accurate method is used when you provide your body fat percentage:
- BMR = 370 + (21.6 × Lean Body Mass in kg)
Your lean body mass is calculated using your weight and body fat percentage. This formula is ideal for athletes or individuals who know their body composition.
TDEE Calculation – Factor in Your Activity
Once your BMR is calculated, it’s multiplied by an Activity Factor to estimate your TDEE:
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little to no exercise | 1.2 |
| Lightly Active | Light exercise 1–3 days/week | 1.375 |
| Moderately Active | Moderate exercise 3–5 days/week | 1.55 |
| Very Active | Hard exercise 6–7 days/week | 1.725 |
| Super Active | Physical job or twice-a-day training | 1.9 |
Our tool lets you choose your activity level so the result matches your lifestyle.
Why Body Fat Input Matters (Optional Feature)
Most calculators don’t let you add your body fat percentage—but we do. Why? Because it results in more accurate BMR values, especially for people with higher muscle mass or lower fat percentages.
If you don’t know your body fat %, you can leave it blank and the tool will use the Mifflin-St Jeor formula instead.
Understand Your Results
Once you’ve entered your data in our Basal Metabolic Rate and Total Daily Energy Expenditure Calculator or BMR and TDEE Calculator and clicked Calculate, you’ll get:
- Your BMR in calories/day
- Your TDEE in calories/day
- Calorie targets to:
- Maintain weight
- Lose weight (by ~500 kcal deficit)
- Gain weight (by ~500 kcal surplus)
These targets give you an immediate idea of how much you should eat based on your goals.
Who Can Use This Calculator?
This tool is suitable for:
- Men and women of all ages (above 10)
- People following fitness programs or diet plans
- Athletes who know their body composition
- Beginners trying to understand calorie balance
- Nutritionists and trainers who want fast client assessments
Why Accurate BMR and TDEE Matter
Knowing your BMR helps prevent under- or overeating. Knowing your TDEE helps you plan your meals and workouts effectively.
Whether you’re:
- Cutting calories for fat loss,
- Bulking with a surplus for muscle growth,
- Or maintaining your current body weight,
our calculator gives you the foundation you need.
How to Start Using the Calculator
You can find our BMR and TDEE Calculator or or Basal Metabolic Rate and Total Daily Energy Expenditure Calculator on the My Calculators website. Just input your details, select your unit system, optionally add your body fat %, and you’re done!
The calculator is:
- Fast
- Accurate
- Ad-Free
- Mobile Responsive
No sign-up. No email collection. Just results.
Conclusion
Calories matter—and understanding how many you need each day can be a game-changer. With our free BMR and TDEE Calculator, you can stop guessing and start optimizing your health.
Whether you’re a gym enthusiast or someone just starting their fitness journey, knowing your daily energy needs helps you make smarter food and training decisions.
Try it today on My Calculators and take control of your fitness goals.
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