Calculate BMR · TDEE · Body Fat Percentage in one place
Input your gender, age, height, and weight.
Choose the activity level that matches your exercise frequency and intensity.
For more accurate results, toggle on body fat measurement and enter waist, neck, and hip measurements.
Press Calculate to see your BMR, TDEE, target calories, and body fat results.
A. BMR (Basal Metabolic Rate) is the minimum calories needed to maintain basic life functions (breathing, heartbeat, temperature regulation) while at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor, representing total calories burned per day. To maintain weight, you should consume calories equal to your TDEE.
A. The Mifflin-St Jeor formula is generally considered most accurate for modern adults. The Harris-Benedict formula is older and tends to run slightly high. If you know your body fat percentage, the Katch-McArdle formula is most accurate. Prioritize Katch-McArdle when body fat input is provided.
A. This calculator uses the US Navy method. Body fat correlates with body density, where waist circumference serves as a proxy for fat mass and neck circumference as a proxy for muscle mass. Women include hip measurements because fat distribution differs in the hip region. This method has a ±3~4% margin compared to DEXA scans.
A. A deficit of 500 kcal/day below TDEE typically leads to about 0.5kg of weight loss per week. However, eating below your BMR can cause muscle loss, metabolic slowdown, and nutritional deficiency. A safe loss rate is 0.5~1.0kg per week; avoid extreme low-calorie diets.
A. Sedentary means mostly sitting with little to no exercise. Lightly active is 1~3 days of light exercise per week. Moderately active is 3~5 days of moderate exercise. Very active is 6~7 days of intense exercise. Extra active is training twice daily or having a physically demanding job. Most people fall under moderately active or below.
A. Lean Body Mass is your total weight minus fat — it includes muscle, bone, water, and organs. Since muscle burns more calories than fat, higher LBM means a higher BMR. Preserving muscle during a diet is critical for long-term weight management.
A. BMR is primarily determined by muscle mass. Resistance training to build muscle is the most effective way to increase BMR. Extreme low-calorie diets can suppress BMR, so maintaining adequate calorie intake while exercising is recommended.
A. Women require more essential fat (about 10~13%) than men for hormonal function and reproductive health. Therefore, the same body fat percentage means different things for men and women, and the healthy range is higher for women.
BMR (Basal Metabolic Rate) is the minimum energy required to sustain basic life functions (breathing, heartbeat, temperature regulation) while at complete rest. It accounts for about 60~75% of total daily calorie expenditure and varies by age, gender, height, weight, and muscle mass.
TDEE (Total Daily Energy Expenditure) is the total energy expended in a day, calculated by multiplying BMR by an activity multiplier. The multiplier ranges from 1.2 (sedentary) to 1.9 (extra active) across 5 levels.
Developed by the US Navy, this method estimates body fat using waist, neck, and hip circumferences. It requires no special equipment and has a ±3~4% margin versus DEXA scans. It is useful for tracking changes over time when measurements are taken consistently.
The Harris-Benedict formula was developed in 1919 and tends to overestimate slightly for modern adults due to the characteristics of the original study population. The Mifflin-St Jeor formula, developed in 1990, is based on a broader sample and is the most clinically recommended today. The Katch-McArdle formula uses Lean Body Mass directly, making it the most accurate of the three when body fat percentage is known.
Body fat plays vital roles including energy storage, hormone production, organ protection, and temperature regulation. However, excessive body fat — especially visceral abdominal fat — increases risks of diabetes, cardiovascular disease, and hypertension. Maintaining an appropriate body fat percentage and exercising regularly are key to metabolic health.