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BMR / TDEE Calculator

BMR by three formulas, multiplied by an activity factor to get daily energy needs

Daily energy
Total (TDEE)
2556 kcal/day
Basal rate (BMR) 1649 kcal/day
Mifflin-St Jeor
1649
Harris-Benedict
1696
Katch-McArdle
—
TDEE at each activity level
Sedentary, little exercise
1979
Light, 1–3 days a week
2267
Moderate, 3–5 days a week
2556
Active, 6–7 days a week
2845
Very active, physical job or two sessions a day
3133
2556 kcal/day

BMR is what you burn at rest; TDEE adds daily activity. Both are population estimates with roughly ±10% individual error. Katch-McArdle only runs with a body fat figure — it works from lean mass, so it suits muscular builds better. Not medical or dietary advice.