Calculate your Body Mass Index (BMI), Basal Metabolic Rate (BMR), and Total Daily Energy Expenditure (TDEE) with targets for healthy weight goals.
Daily Maintenance (TDEE)
Basal Metabolic Rate: 1,442 kcal
~1 lb/week deficit
~0.5 lb/week deficit
Surplus for building mass
Estimate your daily calorie expenditure and assess your BMI category using scientifically validated formulas in plain English.
Fast and easy from start to finish
Choose Metric (cm / kg) or Imperial (feet / inches / lbs).
Provide your age, gender, height, and current weight.
Select your weekly exercise routine to see maintenance and deficit targets.
What you can do with this tool
Calculate Body Mass Index (BMI) with visual category spectrum (Underweight, Normal, Overweight, Obese).
Estimate Basal Metabolic Rate (BMR) using the scientifically validated Mifflin-St Jeor formula.
Total Daily Energy Expenditure (TDEE) based on customizable daily activity levels.
Target daily calorie goals for weight loss (-500 kcal/day), mild loss (-250 kcal/day), and weight gain.
Unlock batch scale, higher resolution, and expanded limits
Customize protein, carbohydrate, and fat gram ratios based on fitness goals.
Plan high-calorie workout days and low-calorie rest days.
Download structured nutritional benchmarks for personal coaching.
Everyday walkthroughs and starter ideas for BMI & Daily Calorie (TDEE) Calculator
A 28-year-old female, 170 cm, 68 kg with moderate activity has a TDEE of ~2,250 kcal/day.
Check BMI status (23.5 - Normal Weight) and target weight-loss intake (1,750 kcal/day).
File requirements, capabilities, and system limits
Calculations are estimates based on standard population equations; individual metabolic rates and body compositions vary.
Helpful definitions of features and parameters
The number of calories your body burns at complete rest to maintain vital life functions.
The total number of calories you burn in a 24-hour day including physical movement and exercise.
How creators, students, and professionals use BMI & Daily Calorie (TDEE) Calculator
Calculating maintenance calories for nutrition tracking and meal planning
Setting safe calorie deficits for sustainable weight loss
Determining surplus calorie targets for lean muscle building
Answers to common questions about BMI & Daily Calorie (TDEE) Calculator
BMR is the baseline energy burned staying alive at rest. TDEE is your total daily calorie burn including walking, working, and workouts.
BMI does not distinguish between muscle and fat. Muscular individuals may register as overweight despite having low body fat.
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