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BMRBench
BMR + activity multiplier = TDEE, all in one place.
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.
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.
Daily energy expenditure with personalised macro splits.
OpenBody mass index with healthy-range guidance.
OpenUS Navy circumference method for body fat percentage.
OpenDaily hydration target based on weight, activity, and climate.
OpenWhat you entered
Resting metabolic rate (Mifflin–St Jeor)
10×75 + 6.25×178 − 5×30 + 5= 1718 kcal/dayTotal daily energy expenditure
1718 × 1.55 (activity factor)= 2662 kcal/dayResult
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.