BMR & TDEE Calculator

How the BMR and TDEE calculation works

This calculator uses the Mifflin-St Jeor equation to estimate BMR, then applies your chosen activity multiplier to estimate Total Daily Energy Expenditure. That gives you a maintenance-calorie baseline.

Your selected goal then shifts the maintenance estimate into a practical daily intake target for fat loss, maintenance, or muscle gain. It is intentionally made simple so you can get a reliable and usable calculation.

How to use your calorie target well

Use the target consistently for 14 days, then compare weekly body-weight averages alongside gym performance, hunger, recovery, and how closely you followed the target.

Change the target only when the trend and how consistently you followed it show that an adjustment is needed. Small percentage changes are easier to judge than a fixed 500-calorie jump.

How many calories do I need to maintain my weight?

Choose Maintenance to use your estimated TDEE as a starting point. Maintenance calories cover your whole day: resting energy, movement, work, and exercise. BMR alone is not a daily eating target.

Keep a consistent food log and compare weekly average weight over several weeks. A fairly stable trend suggests your intake is close to maintenance, even when individual weigh-ins move up and down.

How many calories should I eat to lose weight?

Choose Fat Loss to estimate a starting intake below maintenance. Your calorie needs depend on your body size and daily activity, so someone else's weight loss diet may not fit you.

Use the target alongside weight training for weight loss and consistent meal tracking. Review your trend, energy, and training quality before adjusting it.

How many calories should I eat to gain muscle?

Choose Muscle Gain for a starting intake above maintenance. Pair that intake with progressive workouts and sufficient protein. Eating more without a suitable training plan does not guarantee muscle growth.

Follow changes in strength and average body weight together. Read how to set calories for muscle gain for help adjusting your intake as training progresses.

Which activity level should I choose?

Consider your usual week, including time sitting, walking, physical work, and training. Three gym workouts alongside a desk job can mean different calorie needs from three workouts alongside an active job.

If you sit between workouts, compare the Light and Moderate descriptions before selecting. Reserve Very Active for a consistently demanding week. Your weight and food-log trend will help you check the estimate.

Example: turn a calorie result into a daily plan

If the calculator gives you a 2,000-calorie daily target, use that as the total for meals, snacks, and drinks across the day. The activity estimate already includes exercise, so automatically adding a workout's calorie estimate on top can count activity twice.

Use the free Calorie & Macro Tracker to record what you eat. The 2,000-calorie figure is an example, not a recommended intake for everyone.

When weight loss slows down

Before lowering calories, check whether portions, drinks, weekends, or daily movement have changed. If you are unsure what to adjust, use the plateau tool to review your answers.

If your concern is your waist, read how to lose belly fat and what ab exercises can do. A calorie estimate cannot predict where your body will lose fat first.