BMR and TDEE Calculator
100% PrivateCalculatorsEstimate your daily calorie needs from the Mifflin-St Jeor equation and your activity level.
Runs entirely in your browser. Your input is not uploaded to Ovatly or anywhere else.
| Activity | Multiplier | Calories per day |
|---|---|---|
| Sedentary (little or no exercise) | x1.2 | 2,136 |
| Light (exercise 1 to 3 days a week) | x1.375 | 2,448 |
| Moderate (exercise 3 to 5 days a week) | x1.55 | 2,759 |
| Active (exercise 6 to 7 days a week) | x1.725 | 3,071 |
| Very active (physical job or twice-daily training) | x1.9 | 3,382 |
These are estimates from the Mifflin-St Jeor equation, rounded to whole calories. Real energy needs vary with body composition and health; this is not medical advice.
- 1Select the sex the formula should use, and enter your age.
- 2Enter weight in kilograms and height in centimetres.
- 3Choose your activity level to highlight its row, and read BMR and TDEE in the result panel.
BMR = 10 x 80 + 6.25 x 180 - 5 x 30 + 5 = 1,780 kcal per day. At the sedentary multiplier (x1.2) maintenance is 2,136 kcal; at moderate activity (x1.55) it is 2,759 kcal. Those two numbers frame most calorie planning for this person.
- Every figure is an estimate. The Mifflin-St Jeor equation is typically within about 10 percent for groups, but any individual's true burn can sit outside that.
- Activity multipliers are the long-standing standard set (1.2 to 1.9); most people overestimate their level, so when in doubt choose the lower row.
- This is general information for planning, not medical or dietetic advice.
BMR is the energy your body uses at complete rest. TDEE is BMR multiplied by an activity factor, giving the total you burn in a normal day, which is the figure weight goals are set against.
About this tool
The BMR and TDEE Calculator estimates daily calorie needs with the Mifflin-St Jeor equation, the formula most dietitians consider the best general estimate for adults. It shows your basal metabolic rate and a full table of maintenance calories at five activity levels.
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