Basal Metabolic Rate via the Mifflin-St Jeor equation — the calories your body burns at complete rest.
Men: 10W + 6.25H − 5A + 5 · Women: 10W + 6.25H − 5A − 161 (W kg, H cm, A years)
A 30-year-old woman weighing 65 kg at 168 cm: 650 + 1050 − 150 − 161 ≈ 1,389 kcal/day.
BMR is the energy your body spends simply existing — breathing, circulating blood, maintaining cells — measured at rest after fasting. It typically accounts for 60–75% of total daily burn.
Multiply BMR by an activity factor (1.2 sedentary up to 1.725 very active) to estimate maintenance calories — that's exactly what the TDEE calculator does.
Mifflin-St Jeor, shown by research to be more accurate for modern populations than the older Harris-Benedict equations.
Yes — lean tissue is metabolically active, so strength training nudges BMR upward.
Estimate your 1RM from a rep max set, plus percentage-based training loads.
Body Mass Index in metric or imperial units, with WHO category and healthy weight range for your height.
Total Daily Energy Expenditure: your full-day calorie burn based on BMR and activity level.
Daily calorie targets for losing, maintaining or gaining weight based on your goal pace.
Protein, carb and fat gram targets matched to your calories and preferred macro split.
US Navy method body-fat percentage from neck, waist and hip measurements, with category rating.