BMRBench

Calories & BMR Calculator

BMR + activity multiplier = TDEE, all in one place.

Age

Weight (kg)

Height (cm)

Activity level

BMR (kcal/day): 1,718
TDEE (kcal/day): 2,662

What you entered

Gender: maleAge: 30Weight: 75 kgHeight: 178 cmActivity: moderate

1
Resting metabolic rate (Mifflin–St Jeor)
10×75 + 6.25×178 − 5×30 + 5= 1718 kcal/day
2
Total daily energy expenditure
1718 × 1.55 (activity factor)= 2662 kcal/day

Result

TDEE: 2,662 kcal/day

Your resting metabolic rate is 1,718 kcal/day; factoring in your activity level brings total daily energy expenditure to 2,662 kcal/day.

BMR and daily calorie needs by age, sex, and activity

BMR is what your body burns at complete rest, calculated with the Mifflin-St Jeor equation. TDEE multiplies that by an activity factor to give total daily calories.

Sex	Age	Weight	Height	Activity	BMR	TDEE
Male	30	80 kg	180 cm	Moderate	1,780 kcal	2,759 kcal
Male	40	70 kg	175 cm	Sedentary	1,599 kcal	1,919 kcal
Male	50	90 kg	185 cm	Light	1,811 kcal	2,490 kcal
Female	30	60 kg	165 cm	Moderate	1,320 kcal	2,046 kcal
Female	25	70 kg	170 cm	Active	1,477 kcal	2,547 kcal

Activity multipliers are estimates and individuals vary by several hundred calories a day at the same numbers. General wellness information only, not medical advice. Discuss any health decision with a qualified clinician.

From resting baseline to real daily need

BMR alone underestimates what you actually burn in a day — multiplying it by an activity factor (sedentary, lightly active, very active, etc.) accounts for movement, exercise, and daily life on top of that resting baseline.

Why seeing both numbers together helps

Comparing BMR to TDEE side by side shows exactly how much of your daily calorie burn comes from simply existing versus from activity — useful context when deciding how aggressive a calorie deficit or surplus is reasonable.

Frequently asked questions

What is BMR and how is it calculated?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — breathing, circulating blood, maintaining temperature. The Mifflin-St Jeor formula: Men = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 5. Women = same but −161 instead of −5. BMR typically accounts for 60–75% of total daily calories.

What is the difference between BMR and TDEE?

BMR is your resting calorie burn. TDEE adds activity on top: TDEE = BMR × activity multiplier. Multipliers: sedentary (desk job) = 1.2, lightly active = 1.375, moderately active = 1.55, very active = 1.725, extremely active = 1.9. TDEE is the number you eat at to maintain weight.

How many calories should I eat to lose weight?

Subtract 500 from your TDEE for ~1 lb/week loss, or 250 for 0.5 lb/week. Never go below your BMR without medical supervision. Example: TDEE of 2,200 → eat 1,700 for steady fat loss. Pair with adequate protein (1.6+ g/kg) to preserve muscle during the deficit.