BMR & TDEE Calculator — Estimate Your Daily Energy Needs

Knowing how many calories your body uses each day helps plan nutrition, training, and weight goals. This tool calculates your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) using age, sex, height, weight, and activity level — everything runs locally in your browser.

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What are BMR and TDEE?

• BMR is the energy your body needs at rest to keep vital functions working.
• TDEE is your daily calorie burn including lifestyle and activity. TDEE = BMR × activity factor.

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How to use

1. Select sex (male or female).
2. Enter age, weight (kg), and height (cm).
3. Choose your activity level from sedentary to extremely active.
4. Click Calculate to see BMR, TDEE, and targets.

✅ The result includes maintenance calories, a weight loss range (−300 to −500 kcal) and a muscle gain range (+300 to +500 kcal).

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Examples

• Desk job: use sedentary or lightly active to estimate maintenance.
• Regular training: choose moderately or very active to fuel workouts.
• Athletes or physical jobs: extremely active for high energy demands.

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Notes

• Uses the Mifflin–St Jeor equations, a widely accepted standard.
• Adjust intake as body weight or routine changes.
• Sleep, stress, and composition also affect energy needs.

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➡️ Calculate your daily energy needs above and set clear nutrition targets.