BMR & TDEE Calculator
Calculate your basal metabolic rate (BMR) and total daily energy expenditure (TDEE) based on age, gender, weight, height, and activity level. Free Harris-Benedict BMR calculator with detailed breakdowns and charts.
About This Calculator
The BMR & TDEE Calculator helps you determine your daily calorie needs using the scientifically validated Harris-Benedict equation. Whether you want to maintain, lose, or gain weight, knowing your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) is essential for setting the right calorie targets.
Your BMR is calculated using the Harris-Benedict equation: for men, BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) − (6.75 × age); for women, BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) − (4.676 × age). Your TDEE is then computed by multiplying your BMR by an activity factor — 1.2 for sedentary lifestyles, up to 1.9 for extra active individuals.
Your BMR accounts for 60–75% of your total daily calorie burn. Knowing both BMR and TDEE helps you make informed decisions about nutrition, exercise, and weight management.
Frequently Asked Questions
How does the BMR and TDEE calculator work?
The calculator uses the Harris-Benedict equation to estimate your Basal Metabolic Rate (BMR) — the calories your body needs at complete rest. For men: BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) − (6.75 × age). For women: BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) − (4.676 × age). Your Total Daily Energy Expenditure (TDEE) is then calculated by multiplying your BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (extra active).
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while at complete rest. TDEE (Total Daily Energy Expenditure) includes your BMR plus all additional calories burned through physical activity, digestion, and daily movement.
Is the Harris-Benedict equation accurate?
The Harris-Benedict equation is one of the most widely used and validated BMR formulas. First published in 1918 and revised in 1984, it provides a reasonable estimate for most people. However, individual metabolism can vary based on muscle mass, genetics, hormonal factors, and medical conditions.
How do I use BMR and TDEE for weight loss?
To lose weight, consume fewer calories than your TDEE. A deficit of 500 calories per day typically leads to about 0.5 kg (1 lb) of weight loss per week. Never eat below your BMR, as your body needs those calories for essential functions.
What activity level should I choose?
Sedentary (1.2): little or no exercise, desk job. Lightly active (1.375): light exercise 1-3 days/week. Moderately active (1.55): moderate exercise 3-5 days/week. Very active (1.725): hard exercise 6-7 days/week. Extra active (1.9): very hard daily exercise plus physical job.