Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) for weight management.
Last updated: March 2026
Health Disclaimer: This calculator provides general calorie estimates only and is not medical advice, diagnosis, or treatment.
Results are based on the Mifflin-St Jeor equation and standard activity multipliers. Actual calorie needs vary based on medical history, body composition, medications, hormones, pregnancy, training volume, and other individual factors.
Always consult a qualified physician, registered dietitian, or other licensed healthcare professional before making significant changes to your diet, exercise routine, or weight-management plan.
BMR (Basal Metabolic Rate) is the number of calories your body needs to function at rest. This includes basic life-sustaining functions like breathing, circulation, and cell production. It's the absolute minimum energy your body requires if you were to stay in bed all day.
TDEE (Total Daily Energy Expenditure) is an estimation of how many calories you burn per day when exercise and daily activity are factored in. Calculating your TDEE is the first step in managing your weight, whether you want to lose, maintain, or gain weight.
30-year-old male, 180 lbs, 5'10" (70 in), sedentary:
Step 1: BMR = 1782.58
Step 2: 1782.58 × 1.2 (Sedentary) = 2139.09
Final Answer: Maintenance calories are 2,139 per day.
The Mifflin-St Jeor equation is considered one of the most accurate formulas for estimating BMR, but it's still an estimate. Factors like body fat percentage and genetics aren't included.
Generally, no. Eating below your BMR for long periods can lead to metabolic slowdown, muscle loss, and nutrient deficiencies. Aim for a deficit from your TDEE instead.
Recalculate every time you lose or gain 5-10 lbs, as your body's energy requirements change with your weight.
If you are very muscular, this formula might underestimate your needs. Formulas like the Katch-McArdle equation (which uses body fat %) are more accurate for athletes.
Metabolism naturally slows with age due to muscle loss and hormonal changes. The specific rate varies among individuals based on lifestyle, genetics, and other factors.
BMR (Basal Metabolic Rate) is measured under very strict conditions in a lab. RMR (Resting Metabolic Rate) is measured under normal conditions and is typically 10-20% higher than BMR.
Men typically have higher metabolic rates than women because muscle tissue burns more calories than fat, and men tend to have more muscle mass on average.
Yes. Your TDEE can change due to weight loss, muscle gain, aging, hormonal changes, and long-term restrictions that lower metabolism.
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