Fitness Calculators
Free science-backed calculators to help you reach your fitness goals. Calculate your calories, BMI, body fat, macros, and more.
Calculate your Total Daily Energy Expenditure and maintenance calories.
Male
kg
Sedentary (little or no exercise)
Scientific Reference
This calculator uses the Mifflin-St Jeor Equation, which is widely considered one of the most accurate formulas for calculating Basal Metabolic Rate (BMR).
The Formulas
- Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
- Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Activity Multipliers
Your TDEE is calculated by multiplying your BMR by an activity factor:
- Sedentary (1.2): Little or no exercise
- Lightly Active (1.375): Light exercise/sports 1-3 days/week
- Moderately Active (1.55): Moderate exercise/sports 3-5 days/week
- Active (1.725): Hard exercise/sports 6-7 days/week
- Very Active (1.9): Very hard exercise/sports & physical job