Metabolic Rate Calculator
This calculator estimates your basal metabolic rate (BMR) and total daily energy expenditure (TDEE) by combining the Mifflin-St Jeor formula with activity factors. Use it when planning nutrition or tracking energy needs after adjustments to training volume or body composition goals. The BMR is the minimum number of calories your body needs at rest, while TDEE adds the energy cost of your chosen activity level.
For example, a 35-year-old woman who weighs 65 kg and stands 165 cm tall has a BMR of around 1,400 kcal/day. If she trains four times per week with moderate intensity, an activity factor of 1.55 brings her TDEE closer to 2,170 kcal/day. That range helps guide whether to maintain, lose, or gain weight safely.
The calculator also shows a conservative caloric window around your TDEE (±250 kcal/day) to help you plan gradual adjustments instead of extreme deficits or surpluses.