BMR CALCULATOR

BMR & TDEE Calculator

Mifflin‑St Jeor & Harris‑Benedict • Activity multipliers for TDEE

Units Metric (kg, cm) Imperial (lb, ft+in)

Formula Mifflin‑St Jeor Revised Harris‑Benedict

Weight (kg)

Height (cm)

Weight (lb)

Height (ft / in)

Age (years)

Sex Male Female Other / Prefer not to say

Activity Level (TDEE multiplier) Sedentary — little or no exercise (×1.2) Lightly active — light exercise 1–3 days/wk (×1.375) Moderately active — 3–5 days/wk (×1.55) Very active — 6–7 days/wk (×1.725) Extra active — heavy exercise or physical job (×1.9)

BMR estimates basal calorie use at rest. TDEE = BMR × activity multiplier. Use for general guidance only.

Basal Metabolic Rate (BMR)

— kcal/day

—

Total Daily Energy Expenditure (TDEE)

— kcal/day

—

Calories to Maintain / Lose / Gain

—

Notes

Results are estimates. For personalised advice, consult a qualified professional.

• Minimal • Works offline

Learning How to Use the BMR Calculator

The BMR (Basal Metabolic Rate) Calculator lets you determine the number of calories your body consumes while at rest. It functions as an excellent resource for crafting diets and workouts while dually enabling the monitoring of fitness objectives. This is the process you should follow:

1. Enter the relevant Personal Details

Age – Enter your age in years.

Gender – choose male or female. This influences the formula that is applied.

Height – Enter your height. Choose whether to include your height in centimeters (cm) or in feet and inches, whatever the unit of measure you use most frequently.

Weight: Enter your body weight ch Google

2. Choose your activity level

Select the wording that most precisely conveys your standard level of physical activity:

Sedentary (only minimal or no physical activity)

Slightly active (mild exercise performed on 1–3 training days per week).

Moderately active (regular moderate exercise carried out 3–5 days each week)

Extremely active (tough exercise performed six to seven days per week)

Extra-active (vigorous exercise, a physically demanding job, or training twice per day)

This generally helps calculate your TDEE (Total Daily Energy Expenditure).

3. Select the Formula

You may switch between two calculation methods:

Mifflin-St Jeor Equation (current, broadly adopted)

Harris-Benedict Equation (frequently referred to as the classic formula) yields results that only slightly differ.

4. Click “Calculate”

The calculator handy immediately provides:

Your BMR (or calories burned in a resting state).

Calories you burn daily, activity included.

Calorie guidelines: the amount you should consume to stay the same, drop weight, or put on weight.

5. Optional Features

Reset – Purges all the input fields and allows you to start “fresh.”

“Copy Result” transfers your BMR and calorie breakdown to your clipboard for you to save or share.

Demo – Preloads sample data to allow you to rapidly see how the calculator functions.

Tip: Use the results to design your diet

To lose weight: take in fewer calories than your TDEE.

If you wish to add weight, take in more calories than your TDEE.

To maintain: make your daily intake equal your TDEE.