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Free health and fitness calculators
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Your Basal Metabolic Rate (BMR) is the number of calories your body burns just to stay alive — breathing, keeping your heart beating, regulating temperature, and running all your organs. Even if you stayed in bed all day doing nothing, you'd still burn this many calories.
Your Total Daily Energy Expenditure (TDEE) is your BMR multiplied by how active you are. It's the total number of calories you actually burn in a day, including exercise and everyday movement.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR in most adults. It was published in 1990 and is recommended by the American Dietetic Association. The formulas are:
The Mifflin-St Jeor formula is accurate to within about 10% for most adults. Individual variations in metabolism, muscle mass, genetics, and hormones mean no formula is perfectly precise. Use it as a starting point, then adjust based on real-world results over 2–4 weeks.
Activity level is the biggest variable. Many people overestimate how active they are — "moderately active" means dedicated exercise sessions, not just walking to your car. If your results don't match your experience, try a lower activity multiplier.
Yes. BMR tends to decrease as you age, partly due to natural muscle loss. Building and maintaining muscle through strength training is one of the most effective ways to keep your metabolic rate higher as you get older.
Your TDEE tells you the target — how many calories to aim for. Calorie counting is the process of tracking what you actually eat and comparing it to that target. Together, they form the basis of most evidence-based nutrition approaches for weight management.