How to use
- Enter sex, age, weight and height.
- Choose your everyday activity level.
- Read your BMR, TDEE and targets for losing or gaining weight.
BMR and TDEE
Your basal metabolic rate (BMR) is the energy your body burns at complete rest, calculated here with the Mifflin-St Jeor equation, considered one of the most accurate. Multiplied by an activity factor, it gives your total daily energy expenditure (TDEE).
For weight loss, a deficit of about 500 kcal per day is considered moderate (roughly 1 lb per week). These are estimates – individual differences can be large.
Frequently asked questions
How accurate is it?
The equation gives an estimate within about ±10% for most people. Muscle mass and health affect your real needs.
Which activity level should I pick?
Desk job with little movement: “sedentary”. 1–3 workouts per week: “lightly active”. When in doubt, choose lower.
Does this replace nutrition advice?
No. With medical conditions, pregnancy or significant over- or underweight, talk to a doctor or dietitian.