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TDEE / BMR Calculator

Estimate BMR (basal metabolism) and TDEE (daily calories) and get calorie targets for maintenance or fat loss. Runs locally in your browser. Share links store only inputs.

Input

BMR uses Mifflin–St Jeor. TDEE uses standard activity multipliers.
Safety note: Many people aim for gradual loss (about 1–2 lb/week). A daily deficit like ~500 kcal/day is commonly used as a rough starting point. Adjust based on real progress and how you feel.

How to use

1) Enter your stats

Age, sex, height, and weight are used to estimate BMR (resting calories).

2) Choose activity

TDEE = BMR × activity multiplier (from sedentary → super active)

3) Pick a goal

Use maintenance or a deficit target (e.g., −500) as a starting point, then adjust.

What this calculator does

BMR is calories your body burns at rest for vital functions.] This page estimates BMR using Mifflin–St Jeor:
Men: 10×kg + 6.25×cm − 5×age + 5
Women: 10×kg + 6.25×cm − 5×age − 161]

TDEE is your daily total after activity adjustment. We use common multipliers (1.2–1.9)] These are estimates—real needs vary by body composition, routines, and measurement error.

Health note: For weight loss, many people aim for gradual, steady changes (about 1–2 lb/week). CDC materials often cite a rough starting point of ~500 kcal/day deficit for ~1 lb/week, and ~1000 for ~2 lb/week. ]

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