What is BMR?
Basal Metabolic Rate estimates the calories your body uses at rest for basic functions such as breathing, circulation and maintaining normal body processes.
BMR - TDEE - Calories - Fitness
Free BMR Calculator - Calculate Basal Metabolic Rate, TDEE & Daily Calories
Estimate your Basal Metabolic Rate using the Mifflin-St Jeor equation, then calculate activity-based TDEE, maintenance calories and simple calorie targets for weight loss or weight gain.
BMR & TDEE Calculator
Enter your details to estimate BMR and daily calorie needs.
Estimated BMR
0 calories/day
Your result will appear here.
TDEE0
Weight Loss0
Maintenance0
Weight Gain0
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Mifflin-St Jeor Formula
This calculator uses the Mifflin-St Jeor equation, which uses sex, age, height and weight to estimate BMR.
BMR vs TDEE
BMR is your estimated resting energy need. TDEE adds your activity level to estimate total daily calories.
Activity Multipliers
BMR to TDEE calorie estimates
Choose the activity level that closely matches your average weekly routine.
| Activity Level | Multiplier | Typical Use |
|---|---|---|
| Sedentary | 1.2 | Little or no planned exercise. |
| Light activity | 1.375 | Light exercise 1 to 3 days per week. |
| Moderate activity | 1.55 | Moderate exercise 3 to 5 days per week. |
| Very active | 1.725 | Hard exercise or training most days. |
| Extra active | 1.9 | Intense training or physically demanding work. |
How to use this BMR calculator
- Select metric or US units.
- Enter age, sex, height and weight.
- Select your activity level.
- Review BMR, TDEE, maintenance calories and sample targets.
How to use the results
- BMR is a resting calorie estimate.
- TDEE is an estimated maintenance number.
- A small calorie deficit may support weight loss.
- A small calorie surplus may support weight gain.
- Adjust based on real progress and professional guidance.
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Health disclaimer: This calculator provides educational estimates only. BMR and TDEE formulas are not medical advice and should not replace professional nutrition or healthcare guidance.
FAQ
BMR Calculator FAQs
What is BMR?
BMR means Basal Metabolic Rate. It estimates calories your body uses at rest.
What formula does this calculator use?
It uses the Mifflin-St Jeor equation for men and women.
What is TDEE?
TDEE means Total Daily Energy Expenditure and estimates daily calories after applying an activity multiplier.
Is BMR the same as maintenance calories?
No. BMR is resting calories, while maintenance calories are estimated using activity-based TDEE.
Can this help with weight loss?
It can provide an estimated starting point for calorie planning, but real progress should be tracked and adjusted carefully.
Can this help with muscle gain?
It can estimate a calorie surplus target, but training, protein, sleep and consistency also matter.
Does this calculator support pounds and inches?
Yes. Use the US Units tab for feet, inches and pounds.
Are the results exact?
No. BMR and TDEE are estimates and can differ from real energy needs.
Is this calculator free?
Yes. WisePro Toolbox calculators are free to use without registration.
Should I consult a professional?
Yes, for personalized nutrition, medical conditions or major diet changes, consult a qualified professional.