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Find your BMR and daily calorie needs with three formulas and goal targets.
Your TDEE (maintenance calories)
2,633 kcal/day
Mifflin-St Jeor BMR × 1.55 activity factor
BMR — Mifflin-St Jeor
1,699
kcal/day · most accurate for most people
BMR — Harris-Benedict
1,763
kcal/day · revised 1984 equation
BMR — Katch-McArdle
—
enter body fat % to unlock
Calorie targets by goal
These are estimates based on population formulas — individual metabolism varies. Not medical advice; consult a professional before major diet changes. Computed entirely in your browser.
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using three proven formulas: Mifflin-St Jeor, revised Harris-Benedict, and Katch-McArdle (when body fat % is known). Supports metric and imperial units, five activity levels, and shows calorie targets for cutting, maintaining and bulking. Runs entirely in your browser.
This tool calculates both Basal Metabolic Rate and Total Daily Energy Expenditure using three established scientific formulas: Mifflin-St Jeor, revised Harris-Benedict, and Katch-McArdle. It provides clear calorie targets for cutting, maintenance, and bulking across metric and imperial units. Because it runs entirely in your browser, calculations are instant, free, and require no account creation or software installation.
Good to know: Calculations based on formulas provide general estimates rather than precise clinical measurements; individuals with specific medical requirements or athletes needing exact metabolic testing may require professional assessment.
Learn how to calculate your Basal Metabolic Rate, Total Daily Energy Expenditure, and daily calorie targets using proven formulas.
Open the BMR and TDEE calculator
Navigate to the BMR & TDEE Calculator tool directly in your web browser to get started.
Select your preferred measurement units
Choose between metric and imperial units for entering your physical measurements.
Enter your personal body metrics
Input your height, weight, age, and optionally your body fat percentage to enable the Katch-McArdle formula.
Choose your daily activity level
Select the activity level that best matches your lifestyle from the five available options.
View your calorie targets and results
Instantly review your BMR, TDEE, and customized calorie targets for cutting, maintaining, and bulking.
Estimated time: PT1M
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