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Age (years)

Weight (kg)

Height (cm)

Physical Activity Level

Awaiting Data

Enter your details to estimate your daily energy expenditure.

Your Basal Metabolic Rate (Resting)

Kcal / day

This is what your body burns in a **coma**, just to keep vital organs functioning.

Estimated Daily Need (TDEE)

Maintain Weight

Real Total Expenditure

-- kcal

Mild Weight Loss

~15% Deficit

-- kcal

Gain Muscle

~10% Surplus

-- kcal

The Science Behind Metabolism

The Basal Metabolic Rate (BMR) represents the minimum amount of energy needed to maintain the body's vital functions in a state of absolute rest. This includes processes like breathing, blood circulation, body temperature control, and cell function.

Mifflin-St Jeor vs. Harris-Benedict

Our calculator uses the Mifflin-St Jeor equation, developed in 1990. Clinical studies, including reviews by the American Dietetic Association, indicate that this formula is about 5% more accurate for the current modern population than the classic Harris-Benedict equation (1919), which tends to overestimate caloric expenditure.

Factors Influencing Your BMR

Muscle Mass Muscle is metabolically active tissue. The more lean mass you have, the higher your BMR will be, even at rest.
Age Metabolism tends to slow down about 2-3% every decade after age 20, mainly due to muscle mass loss.
Genetics Some people have a naturally "fast" or "slow" metabolism, although lifestyle is the determining factor in most cases.