Daily calories for your goal
0 kcal
BMR (at rest)
0 kcal
TDEE (maintenance)
0 kcal
Estimates for healthy adults using Mifflin-St Jeor. Not medical advice.
Health & Fitness
BMR & Daily Calorie (TDEE) Calculator
Estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) for maintenance, loss, or gain. Free, fast, and built for a clean browser workflow.
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About this tool
This BMR and calorie calculator estimates how many calories your body burns at rest, then adjusts for your daily activity to give your Total Daily Energy Expenditure (TDEE) — the number of calories you burn in a typical day.
It uses the Mifflin-St Jeor equation, commonly recommended by dietitians for healthy adults, then applies a standard activity multiplier ranging from sedentary to very active.
Pick a goal to get a suggested daily target: a moderate deficit for weight loss, your TDEE for maintenance, or a modest surplus for lean gain.
Everything is computed locally in your browser. Results are general estimates for healthy adults, not medical advice.
Tips for better results
- A 300–500 calorie daily deficit is a common, sustainable weight-loss target; larger deficits are not recommended without professional guidance.
- Activity level matters a lot — choosing 'very active' when you are mostly desk-bound will overestimate your TDEE.
- Track weight for one to two weeks and adjust by about 100–200 calories if progress stalls or moves too fast.
- For medical conditions, pregnancy, or a diagnosed illness, follow your clinician's individualized plan rather than an estimate.
How to use
- 1 Enter your age, height, and weight, and select your sex and activity level.
- 2 The tool computes your BMR, then multiplies it by an activity factor for your TDEE.
- 3 Choose a goal to see suggested daily calories for loss, maintenance, or gain.
Equation notes
How this BMR and TDEE estimate is built
ShishwaLab uses Mifflin-St Jeor for resting calories, then multiplies by an activity factor for TDEE. Goal offsets nudge the daily target for loss or gain.
Mifflin-St Jeor
BMR uses sex, age, height (cm), and weight (kg). It is widely used for healthy adults and does not require body-fat percentage.
Activity factors
Sedentary ≈ 1.2 through very active ≈ 1.9. Pick the level that matches your typical week, not your best week.
Goal offset
A modest ±350 kcal adjustment illustrates loss or gain targets. Aggressive deficits are not recommended without professional guidance.
Not medical advice
Estimates are for healthy adults’ planning. Clinical conditions, pregnancy, and athletic peaking need individualized care.
FAQ
What is BMR?
Basal Metabolic Rate is the number of calories your body burns at complete rest to keep vital functions running. It forms the base of your daily calorie needs.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor that accounts for movement and exercise across the day.
Which equation does it use?
The Mifflin-St Jeor equation, one of the most accurate methods for estimating BMR in healthy adults.
How should I choose my activity level?
Sedentary is little to no exercise, light is 1–3 days a week, moderate is 3–5, active is 6–7, and very active is hard daily training or a physical job.
Is this medical advice?
No. These are general estimates for healthy adults. Consult a doctor or registered dietitian for personalized medical guidance.
Is my data stored?
No. Inputs and results are calculated in your browser and are not uploaded to ShishwaLab.
Does it support pounds and inches?
Enter height in centimetres and weight in kilograms. Convert inches × 2.54 for cm and pounds × 0.4536 for kg, or use the Unit Converter first.