BMR and Daily Calorie Calculator
Find out how many calories your body burns at rest and how much you actually need to eat per day, based on your activity level.
What BMR and TDEE are and how to use these numbers
BMR is the amount of calories your body burns at complete rest, only to keep vital functions such as breathing and your heartbeat running.
TDEE adds to that baseline everything your routine and your workouts burn, and it is the number that really matters when deciding how much to eat: eat below it to lose weight, above it to gain, or around it to maintain.
The calculation uses the Mifflin-St Jeor equation, today the reference for the general population because it is more accurate than the Harris-Benedict equation it replaced in clinical practice.
This calculator provides an estimate. Individual health factors can change what you actually need — talk to a dietitian before building a diet around it.
Questions about the calculator
What is the difference between BMR and TDEE?
BMR is what your body burns at complete rest. TDEE is that burn plus everything you do during the day — walking, working, training — and it is the number to build a diet on.
Is the calorie calculator accurate?
The Mifflin-St Jeor equation is the most accurate estimate available for the general population, but it is still an estimate: body composition, genetics and health conditions change how much each person actually burns.
Which activity level should I pick?
Think about the whole week, not only the training days: someone who trains three times a week and sits down the rest of the time is usually “light” or “moderate”, not “active”.
How many calories should I cut to lose weight?
A deficit of 10% to 20% below your TDEE is the range usually recommended to lose fat without sacrificing muscle mass or the energy to train.
Can I track my workouts in Streak?
Yes — log your workouts in Streak and follow your streak and your progress while you adjust what you eat.
Track your progress while you adjust your diet
Follow your workouts and your streak in Streak while your body responds to the change in what you eat.
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