Energy
BMR & Daily Calorie Calculator
Estimate your basal metabolic rate and total daily energy needs using the Mifflin-St Jeor equation — the most accurate common formula for healthy adults.
Quick Answer
Your BMR is the energy your body needs at rest. Multiplying it by an activity factor gives TDEE — a reasonable estimate of the calories you burn in a typical day.
BMR vs TDEE, in plain English
Your BMR is what your body would burn in 24 hours if you did absolutely nothing — no walking, no fidgeting, no digestion. It's the baseline cost of keeping you alive.
Key Fact
BMR usually accounts for about 60–70% of your total daily calorie burn. Movement, digestion, and exercise make up the rest.
TDEE multiplies BMR by an activity factor to estimate a full day. It's a starting point — real needs shift with training, illness, stress, and sleep.
FAQ
What's the difference between BMR and TDEE?
BMR (basal metabolic rate) is the energy your body burns at complete rest — just to keep you alive. TDEE (total daily energy expenditure) is your BMR multiplied by an activity factor, representing everything you burn in a full day.
How accurate is the Mifflin-St Jeor formula?
Mifflin-St Jeor is the most accurate common equation for healthy adults, but it's still an estimate — real BMR varies by muscle mass, genetics, hormones, and more. Expect a margin of roughly ±10%.
Should I eat exactly my TDEE?
Not necessarily. TDEE is a starting point. Weight, energy, hunger, and performance over 2–3 weeks are better signals than any single number. Talk to a qualified professional before making big changes.
Medical disclaimer
Wellenziah content is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding a medical condition.