Note: This calculator is for general adults, not for pregnancy dieting. If you are pregnant, please follow your doctor’s advice.

How Many Calories Do You Burn Per Day?

Every calorie plan starts with one question: how many calories does your body burn in a day? Our BMR and TDEE calculator answers it in seconds. It shows your Basal Metabolic Rate (BMR), which is what you burn at complete rest, and your Total Daily Energy Expenditure (TDEE), which is what you burn in a whole day including movement. It also compares three well-known formulas and gives you calorie targets for fat loss, maintenance or weight gain.

Quick Answer: What Are BMR and TDEE?

Term	Meaning	Use it for
BMR	Calories your body burns at rest to stay alive (breathing, heartbeat, brain, organs)	Understanding your metabolic base
TDEE	BMR plus everything you do: walking, work, exercise and digesting food	Setting your daily calorie target
Maintenance calories	Another name for TDEE. Eat this much and your weight stays stable	Starting point for any diet

TDEE = BMR × activity multiplier. Eat below your TDEE to lose weight, at your TDEE to maintain, and above it to gain.

What Makes Up Your TDEE?

Component	What it includes	Share of daily burn
BMR	Breathing, circulation, cell repair, brain function	60% to 70%
NEAT	Walking, chores, standing, fidgeting	15% to 30%
Exercise	Planned workouts, sports	5% to 10%
TEF	Energy used to digest and absorb food	About 10%

NEAT varies the most between people, which is why two people with the same weight can have very different calorie needs.

How Does This Calculator Work?

1. BMR. It uses the Mifflin-St Jeor equation, which is widely considered the most accurate for healthy adults.
2. Optional body fat. If you enter your body fat %, it also uses Katch-McArdle, which is based on lean mass and suits very lean or muscular people.
3. TDEE. Your BMR is multiplied by your activity factor (1.2 to 1.9).
4. Accuracy band. Because every formula is an estimate, we show a likely real range of 10% either side.
5. Goal targets. It adds or subtracts calories for fat loss and gain, and it never goes below 1,200 kcal (women) or 1,500 kcal (men).

BMR Formulas

Formula	Equation	Best for
Mifflin-St Jeor (1990)	Men: 10 × kg + 6.25 × cm − 5 × age + 5. Women: 10 × kg + 6.25 × cm − 5 × age − 161	Most healthy adults
Revised Harris-Benedict (1984)	Men: 88.362 + 13.397 × kg + 4.799 × cm − 5.677 × age. Women: 447.593 + 9.247 × kg + 3.098 × cm − 4.330 × age	Comparison, older tool
Katch-McArdle	370 + 21.6 × lean body mass (kg)	People who know their body fat %

Worked Example

A 35-year-old woman, 165 cm, 86 kg, lightly active.

Step	Calculation	Result
BMR	10 × 86 + 6.25 × 165 − 5 × 35 − 161	1,555 kcal
TDEE	1,555 × 1.375	2,138 kcal
Likely range	2,138 × 0.9 to 2,138 × 1.1	1,924 to 2,352 kcal
Fat loss target (−500)	2,138 − 500	1,638 kcal

Activity Multipliers

Activity level	Description	Multiplier
Sedentary	Desk job, little or no exercise	1.2
Light	Exercise 1 to 3 days a week	1.375
Moderate	Exercise 3 to 5 days a week	1.55
Very active	Hard exercise 6 to 7 days a week	1.725
Extra active	Athlete, two sessions a day or a heavy physical job	1.9

Tip: Most people overestimate their activity. If you are between two levels, pick the lower one and adjust after two weeks.

Average BMR by Body Weight

Approximate BMR at age 30 (men at 175 cm, women at 160 cm).

Weight	Women (kcal)	Men (kcal)
50 kg	1,189	n/a
60 kg	1,289	1,549
70 kg	1,389	1,649
80 kg	1,489	1,749
90 kg	1,589	1,849
100 kg	1,689	1,949

What Affects Your BMR?

• Body size: Bigger bodies burn more.
• Muscle mass: Muscle burns more at rest than fat, but the difference is modest.
• Age: BMR gradually declines, mostly due to muscle loss.
• Sex: Men usually have more muscle and a higher BMR.
• Genetics and hormones: Thyroid conditions can raise or lower BMR.
• Pregnancy and breastfeeding: Both raise calorie needs.
• Very low calorie diets: Your body can lower its energy use when you eat too little for long.

Calorie Targets for Your Goal

Goal	Calories vs TDEE	Approx. change per week
Fast fat loss	−500	−0.45 kg
Slow fat loss	−250	−0.23 kg
Maintain	0	0 kg
Lean gain	+250	+0.23 kg
Faster gain	+500	+0.45 kg

For a detailed fat-loss plan, use our Calorie Deficit Calculator. To split your calories into protein, carbs and fat, use our Macro Calculator.

How to Increase Your TDEE

1. Lift weights 2 to 3 times a week to protect and build muscle.
2. Walk more. Raising your daily steps is the easiest way to lift NEAT.
3. Eat enough protein. Protein has the highest thermic effect. Check your target with our Protein Intake Calculator.
4. Sleep 7 to 9 hours. Poor sleep increases hunger and lowers activity.
5. Avoid crash diets. They can lower your energy use and make weight regain easier.

Why Is My Real Maintenance Different From the Calculator?

Calculators estimate. Real needs differ by roughly 10% to 15% between people with the same stats. To find your true maintenance, eat at your calculated TDEE for 2 to 3 weeks and track your average weight. If it rises, lower your calories by 100 to 150. If it falls, raise them by the same amount. Recalculate every 4 to 5 kg of weight change.

BMR vs RMR vs TDEE

Term	What it measures
BMR	Strictly at rest, after fasting and sleeping, in a lab setting
RMR	Resting metabolic rate, measured in a more relaxed setting, usually a little higher
TDEE	Everything you burn in a full day

Online calculators estimate BMR, and in practice BMR and RMR are close enough to be used interchangeably.

Common Mistakes

• Choosing an activity level that is too high
• Eating your BMR instead of your TDEE, which is usually too low
• Copying a friend’s calories
• Never adjusting as your weight changes
• Trusting the number for years without checking real results

Related Calculators

• Calorie Deficit Calculator
• Protein Intake Calculator
• Macro Calculator
• BMI Calculator
• Body Fat Percentage Calculator
• Daily Calorie Calculator

Frequently Asked Questions

What is the difference between BMR and TDEE?

BMR is the energy you burn at rest. TDEE is BMR plus the calories you burn through daily movement, exercise and digestion. TDEE is the number to use for diet planning.

How do I calculate my BMR?

Use the Mifflin-St Jeor equation, or enter your age, sex, height and weight into the calculator above.

Which BMR formula is most accurate?

For most healthy adults Mifflin-St Jeor is the most accurate. Katch-McArdle can be better if you know your body fat %.

Should I eat my BMR to lose weight?

No. Eating at BMR is usually too low for an active person. Start from your TDEE and subtract a moderate deficit instead.

How many calories do I burn a day?

It depends on your size, age, sex and activity. Many adults burn roughly 1,800 to 2,800 kcal. Use the calculator for your own number.

Does muscle increase BMR?

Yes, but modestly. Each kilogram of muscle burns only a few extra calories at rest. Strength training still helps because it protects muscle during dieting.

Can BMR change?

Yes. It falls with weight loss and age, and rises with weight gain and muscle gain.

Is a low BMR the reason I cannot lose weight?

Rarely. Most plateaus come from underestimated food intake or overestimated activity. If you suspect a thyroid problem, see a doctor.

How often should I recalculate TDEE?

Every 4 to 5 kg of weight change, or when your activity changes.

Is this calculator accurate?

It is a good estimate with a typical error of about 10%. Track your weight for 2 to 3 weeks to fine-tune it.

Final Thoughts

Knowing your BMR and TDEE gives you a solid starting point for any nutrition goal. Use the number, watch your real results and adjust slowly.

Medical disclaimer

: This calculator and article are for education only and are not medical advice. Consult a doctor or registered dietitian before starting a diet, especially if you have a health condition.