Health & WellnessNutrition
BMR & TDEE Daily Caloric Burn Calculator
Determine how many calories your body burns every day. Computes BMR using the Mifflin-St Jeor formula and provides exact calorie targets for weight loss or muscle building.
Personal Body Stats
Daily Maintenance Burn (TDEE)
2678 kcal/day
Basal Metabolic Rate (BMR): 1728 kcal (at rest)
Fat Loss Target (-500 kcal):2178 kcal / day
Mild Fat Loss (-250 kcal):2428 kcal / day
Lean Muscle Bulk (+300 kcal):2928 kcal / day
Maintenance Macro Split:
201g
Protein (30%)
268g
Carbs (40%)
89g
Fats (30%)
Mathematical Formula: Mifflin-St Jeor Formula
Men: 10W + 6.25H - 5A + 5 | Women: 10W + 6.25H - 5A - 161
The gold-standard clinical formula for resting metabolic rate multiplied by physical activity factor.
How to Use This Calculator
- 1Select gender, age, height, and body weight.
- 2Select your physical activity level (Sedentary, Light, Moderate, Very Active, Extra Active).
- 3See your baseline BMR, maintenance TDEE, mild weight loss (-250 kcal), fat loss (-500 kcal), and macronutrient gram recommendations.
Practical Example: Active Female Fat Loss Goal
Scenario: Female, 28 years old, 65 kg, 168 cm, Moderately Active (workout 3-5 days/week).
Gender:Female
Age:28
Weight:65 kg
Height:168 cm
Activity:Moderate
Result: BMR: 1,404 kcal | Maintenance TDEE: 2,176 kcal | Weight Loss Target: 1,676 kcal/day
Consuming 1,676 kcal per day creates a 500 kcal deficit, targeting approximately 1 lb (0.45 kg) of fat loss per week.
Frequently Asked Questions
BMR (Basal Metabolic Rate) is the calories burned just keeping your organs alive in a resting coma. TDEE (Total Daily Energy Expenditure) includes all movement, work, digestion, and exercise throughout the day.
Pro Calculation Tips
- Eat at least 1.6 to 2.2 grams of protein per kg of body weight during a caloric deficit to preserve lean muscle tissue.
Model Assumptions
- Caloric expenditure estimates can vary based on genetics, hormonal profile, and ambient temperature.