TDEE and BMR calculator
How many calories your body burns at rest, and over a whole day depending on how much you move. Metric, with the full workings, no sign-up.
1,410 kcal a day
what your body would burn in a day at complete rest| Activity | TDEE |
|---|---|
| Barely moving × 1.2 | 1,690 kcal |
| A bit active × 1.375 · you | 1,940 kcal |
| Moderately active × 1.55 | 2,180 kcal |
| Very active × 1.725 | 2,430 kcal |
| Extremely active × 1.9 | 2,680 kcal |
How we worked it out
- Mifflin–St Jeor: 10 × 72 kg + 6.25 × 168 cm − 5 × 40 years − 161 = BMR.
- TDEE = BMR × an activity factor (1.2 for barely moving, up to 1.9 for hard physical work).
- To lose weight we never suggest eating less than 1410 kcal – that’s your safe lower limit.
How we calculate
We use the Mifflin–St Jeor equation – the same one behind our calorie calculator and nutrition quiz:
- women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161;
- men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5.
TDEE is BMR multiplied by an activity factor: 1.2 (barely moving), 1.375, 1.55, 1.725 or 1.9 (hard physical work plus training). We round to the nearest 10 kcal – anything finer would only pretend to be more precise.
What to do with the number
- Maintaining? Go by the TDEE for how you really move – most people overestimate their activity, so if in doubt pick the lower level.
- Losing weight? Get a personal target with a safe floor from the calorie calculator, and read why a bigger deficit isn't better in the calorie deficit guide.
- Want to burn more? Everyday movement changes far more easily than BMR – see the calories burned calculator.
For a protein, fat and carb split based on your calories, try the macro calculator.
Frequently asked questions
What is BMR?
Basal metabolic rate is the energy your body needs just to keep running at rest: breathing, a beating heart, keeping warm. For most people it is the biggest part of all the calories they burn in a day.
What's the difference between BMR and TDEE?
BMR is energy at rest only. TDEE (total daily energy expenditure) is BMR plus moving, working, exercise and digesting food. To maintain your weight, go by TDEE, not BMR.
How accurate is this TDEE calculator?
It's an estimate. The Mifflin–St Jeor equation is considered one of the more accurate simple formulas for adults, but a real person's needs can be around a tenth higher or lower. The best check is how your weight changes over a few weeks.
How do I use TDEE to lose weight?
Eat a little below it – not far below. Our calorie calculator gives a gentle and a steady target and never goes below your BMR, or below 1200 kcal for women and 1500 kcal for men.
Why don't you show a number in pregnancy or for teenagers?
Needs are different in pregnancy, while breastfeeding and while growing, and with diabetes or an eating disorder any change to eating is best agreed with a doctor. So we deliberately show no number in those cases.