BMR is at-rest energy. TDEE adds activity — usually BMR × 1.2 to 1.9.

Which formula is best?

Mifflin-St Jeor is the modern standard; Harris-Benedict is older and slightly less accurate.

Can I use this to lose weight?

Yes — a 500 kcal/day deficit below TDEE roughly yields 1 lb/week loss.

Yes — more lean mass raises BMR. Formulas approximate; DEXA gives an exact figure.

Estimate the calories your body burns at complete rest — the foundation for daily calorie targets.

All math runs in your browser — nothing is uploadedReviewed & updated: January 1970Methodology

UnitsSexAgeWeight (kg)Height (cm)

BMR

1649

kcal / day

Men: 10·kg + 6.25·cm − 5·age + 5. Women: 10·kg + 6.25·cm − 5·age − 161.

Example

30-year-old man, 80 kg, 180 cm → BMR ≈ 1,780 kcal/day.

BMR vs TDEE?: BMR is at-rest energy. TDEE adds activity — usually BMR × 1.2 to 1.9.
Which formula is best?: Mifflin-St Jeor is the modern standard; Harris-Benedict is older and slightly less accurate.
Can I use this to lose weight?: Yes — a 500 kcal/day deficit below TDEE roughly yields 1 lb/week loss.
Does muscle mass matter?: Yes — more lean mass raises BMR. Formulas approximate; DEXA gives an exact figure.