BMR & TDEE Calculator
How it worksEstimate resting burn and daily calorie maintenance
Your details
Using: 70.0 kg · 175 cm
Your BMR & TDEE
BMR
1,649 kcal/day
TDEE (maintenance)
2,556 kcal/day
Daily energy breakdown
Example calorie targets
Rough deficit ideas: −250 kcal/day ≈ mild loss · −500 kcal/day ≈ ~0.5 kg/week trend for many adults (results vary).
About this tool
Basal metabolic rate (BMR) estimates how many calories your body would use at complete rest. Total daily energy expenditure (TDEE) scales that estimate by how active you are across the whole day.
We use the Mifflin–St Jeor equation — a widely cited formula for estimating adult BMR from sex, age, height, and weight — then multiply by a standard activity factor.
These numbers are planning tools for nutrition targets, not lab measurements. Wearables, NEAT (fidgeting, walking), and individual hormones can shift real-world needs.
How it works
- Enter sex, age, weight, height, and a realistic activity level that reflects your whole week — not only gym days.
- BMR is calculated with Mifflin–St Jeor. TDEE = BMR × activity multiplier (sedentary through very active).
- A mild calorie deficit relative to TDEE is often used for gradual fat loss; a surplus may support muscle gain when paired with training and protein.
Practical tips
- If weight is stuck after 2–3 weeks, adjust calories by ~100–200 kcal rather than making huge swings.
- Pick the activity level that matches average movement; overestimating activity is a common source of stalled fat loss.
- Track body weight as a weekly average — daily water and glycogen noise is normal.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is an estimate of calories used at rest. TDEE adds movement, exercise, and daily living so you can plan maintenance, loss, or gain calories.
Which formula does Habbeat use?
Mifflin–St Jeor for BMR, then standard Harris–Benedict–style activity multipliers for TDEE. Other formulas (Harris–Benedict, Katch–McArdle) can differ slightly.
How big should a deficit be?
Many adults start around −250 to −500 kcal/day below TDEE for a gradual pace. Aggressive deficits are harder to sustain and can hurt training. Personalise with a professional if needed.
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Ideal weight
Devine formula plus a healthy BMI weight range
Disclaimer: These tools provide general estimates only. They are not medical advice. For health conditions, pregnancy, or personalised nutrition, speak with a qualified professional.