What you actually burn in a day.
BMR is what you burn lying still. TDEE is that times how you live. Enter your stats and get both — plus the one input that makes most calculators wrong.
Mifflin-St Jeor · Free · No sign-up.
- BMR from the Mifflin-St Jeor equation — the resting-rate formula with the smallest error against lab measurement in healthy adults.
- TDEE = BMR × your activity multiplier. Most people sit one band lower than they pick; if the scale stalls for two weeks, drop a band.
- Your target shifts TDEE by −20% to lose or +10% to gain. Protein and fat are set per kilogram of bodyweight; carbs take the remaining energy at 4 kcal/g.
- Numbers update live as you change any input — nothing is saved on this device.
at maintenance
Adjust any input — numbers update live.
Where every TDEE calculator lies to you.
The equation for BMR is settled science and barely varies between tools. The activity multiplier is a self-assessment, and it is where the error lives. Pick one band lower than feels right — almost everyone overestimates.
- Sedentary
- ×1.2
- Desk job, no deliberate exercise. Most office work lands here even if it doesn't feel like it.
- Lightly active
- ×1.375
- 1–3 light sessions a week, or a job with steady walking.
- Moderately active
- ×1.55
- 3–5 real training sessions a week. This is the honest ceiling for most people with desk jobs.
- Very active
- ×1.725
- 6–7 hard sessions a week, or manual work plus training.
- Athlete
- ×1.9
- Twice-daily training, or physical work with a training load on top.
Mifflin-St Jeor lands within about ±10% of measured resting rate in healthy adults — as close as you get without a metabolic cart. The multiplier is the larger error term. Treat the result as a starting hypothesis: hold it for two to three weeks, watch the four-week weight trend rather than any single morning, and adjust by 150–250 kcal if the trend disagrees with the number.
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