BMR & TDEE Calculator
Calculate Basal Metabolic Rate and Total Daily Energy Expenditure using the Harris-Benedict equation
Male
Sedentary (little or no exercise)
Enter your gender, age, height, weight, and activity level to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Harris-Benedict equation.
About this tool
The BMR Calculator estimates Basal Metabolic Rate and Total Daily Energy Expenditure (TDEE) from age, sex, height, weight, and activity level. The result gives you a sensible starting calorie target.
Common use cases
- Set a daily calorie goal for weight maintenance, loss, or gain.
- Plan macronutrient targets around a realistic energy budget.
- Adjust intake when activity changes, for example during training cycles.
- Educate clients or students on the relationship between metabolism and intake.