BMR & TDEE Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to understand how much fuel your body needs for optimal performance and recovery.

Personal Information

Gender

Age (years)

Weight

Height

Activity Level

Sedentary (1.2) Desk job, minimal movement, less than 3,000 steps/day

Lightly Active (1.375) Light exercise 1-3x/week, 3,000-7,500 steps/day

Moderately Active (1.55) ⭐ Regular exercise 3-5x/week, strength training, 7,500-10,000 steps/day

Very Active (1.725) Hard exercise 6-7x/week, 10,000+ steps/day

Extremely Active (1.9) Elite athlete, 2+ training sessions/day

Personal Information

Activity Level

Your Energy Requirements

BMR (Basal Metabolic Rate)

TDEE (Total Daily Energy Expenditure)

What This Means for You