BMR, TDEE and Calorie Target Calculator

Calculate your basal metabolic rate (BMR) and total daily energy expenditure (TDEE). Estimate calorie targets that align with your weight loss, gain or maintenance goals.

Calorie Target Calculator
TDEE and Calorie Targets Based on BMR
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Activity Level Multipliers

General guidelines for determining your activity level.

  • Sedentary = BMR x 1.2 (sedentary, little to no exercise at all)
  • Lightly active = BMR x 1.375 (light exercise 1-3 days per week)
  • Moderately active = BMR x 1.55 (moderate exercise 6-7 days per week)
  • Very active = BMR x 1.725 (hard exercise every day, or multiple workouts per day)
  • Extra active BMR x 1.9 (hard exercise 2 or more times per day, or hours of moderate cardio)