Range: 15 - 100
Range: 50 - 500
Range: 1 - 8
Range: 0 - 11
Basal Metabolic Rate (BMR)
1,631
calories/day at rest
Total Daily Energy Expenditure
2,528
calories/day with activity
What This Means
BMR (1631 cal): Calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production.
TDEE (2528 cal): Total calories you burn daily, including physical activity. This is your maintenance calorie level.
TDEE by Activity Level
| Activity Level | Daily Calories |
|---|---|
| Sedentary (little or no exercise) | 1,957 cal |
| Light (exercise 1-3 days/week) | 2,243 cal |
| Moderate (exercise 3-5 days/week) | 2,528 cal |
| Active (exercise 6-7 days/week) | 2,813 cal |
| Very Active (intense daily exercise) | 3,099 cal |
To Lose Weight
2,028
cal/day (-500)
To Maintain
2,528
cal/day
To Gain Weight
3,028
cal/day (+500)
About This Calculator
Uses the Mifflin-St Jeor equation, considered the most accurate for most people. Individual metabolism varies based on genetics, body composition, hormones, and other factors. These calculations provide estimates - adjust based on your actual results over time.