Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. Free and instant.
Basal Metabolic Rate (BMR) is the number of calories your body needs at complete rest to maintain basic functions like breathing, circulation, and cell production.
It uses the Mifflin-St Jeor equation, considered the most accurate BMR formula for the general population: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5 for men, −161 for women.
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day including exercise and daily movement.
A deficit of 500 calories per day below your TDEE leads to approximately 1 lb of fat loss per week. Never eat below your BMR for extended periods.
Consistency is the key variable in any diet. Tracking meals and building daily habits using an app like Brite helps you stay accountable and make sustainable progress.
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