BMR & TDEE Calculator
Calculate Basal Metabolic Rate and Total Daily Energy Expenditure using Mifflin-St Jeor formula with macro breakdown.
Free BMR & TDEE Calculator — Daily Calories & Macro Breakdown
Toolify's BMR & TDEE Calculator uses the Mifflin-St Jeor equation — the most accurate formula for estimating resting metabolic rate — to compute how many calories your body burns at rest (BMR) and how many calories you actually burn each day based on your activity level (TDEE).
Select your goal — weight loss, maintenance, or muscle gain — and get a tailored calorie target with a recommended protein, carbohydrate, and fat breakdown (macros).
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level — the total calories you burn in a day.
What is the Mifflin-St Jeor equation?
Mifflin-St Jeor is the most widely accepted formula for estimating BMR: For men: (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5. For women: (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161.
How many calories should I eat to lose weight?
A caloric deficit of 500 calories per day below your TDEE leads to approximately 0.5 kg (1 lb) of fat loss per week.
What are macros and why do they matter?
Macronutrients — protein, carbohydrates, and fat — are the three main sources of calories. The tool calculates recommended macro ratios based on your goal.
Is TDEE the same as maintenance calories?
Yes. Eating at your TDEE maintains your current weight. Eating below it causes weight loss; eating above causes weight gain.