Total Daily Calorie Needs (TDEE)
BMR means Basal Metabolic Rate. It is the number of calories your body needs at rest. Use it to plan calories for weight goals. This page explains common formulas and shows an example.
What you need
- Age (years)
- Sex (male or female)
- Weight (kilograms or pounds)
- Height (centimeters or inches)
Two common formulas
Mifflin–St Jeor (recommended)
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Revised Harris-Benedict
Men: BMR = 88.362 + (13.397 × weight(kg)) + (4.799 × height(cm)) - (5.677 × age)
Women: BMR = 447.593 + (9.247 × weight(kg)) + (3.098 × height(cm)) - (4.330 × age)
How to convert units
- Pounds to kg: divide pounds by 2.20462
- Inches to cm: multiply inches by 2.54
Example
A 35-year-old woman, 140 lb, 5 ft 4 in.
- Weight: 140 lb ÷ 2.20462 = 63.50 kg
- Height: (5 × 12 + 4) = 64 in × 2.54 = 162.56 cm
- Use Mifflin-St Jeor:
- BMR = 10×63.50 + 6.25×162.56 - 5×35 - 161
- BMR = 635.0 + 1016.0 - 175 - 161 = 1315 kcal/day (approx.)
From BMR to daily needs
To estimate total daily calories (TDEE), multiply BMR by an activity factor:
- Sedentary: BMR × 1.2 (little or no exercise)
- Light activity: BMR × 1.375 (light exercise 1–3 days/week)
- Moderate: BMR × 1.55 (moderate exercise 3–5 days/week)
- Very active: BMR × 1.725 (hard exercise 6–7 days/week)
- Extra active: BMR × 1.9 (very hard work or training twice a day)
Simple steps to use a BMR tool
- Enter your age, sex, weight, and height.
- Choose units or convert beforehand.
- Pick a formula. Mifflin-St Jeor is commonly used.
- Calculate BMR. Then multiply by activity factor for TDEE.
Disclaimer: This tool gives an estimate only. It is not correct for everyone. Factors like body composition, health conditions, and medications change calorie needs. Talk to your doctor or a registered dietitian for personal advice.