BMR Calculator
Free BMR and TDEE calculator using the Mifflin-St Jeor equation, with calorie targets for fat loss, maintenance and muscle gain plus a macro breakdown.
| 营养素 | 建议摄入 | 折合热量 |
|---|
蛋白质按每公斤体重 1.8 克、脂肪按总热量 25%、其余为碳水化合物估算，仅供参考。
How to Use
- Enter your body data
Pick your sex, enter age, height and weight, then choose the activity level that best matches your week.
- Read BMR and TDEE
The panel shows the calories you burn at rest (BMR) and your total daily expenditure (TDEE) after the activity multiplier.
- Choose a calorie target
The fat loss target is 80% of TDEE and the muscle gain target 110%, with a protein, fat and carbohydrate breakdown based on that calorie level.
FAQ
What is the difference between BMR and TDEE?
BMR is the minimum energy needed to keep your body running at rest. TDEE is BMR multiplied by an activity factor, covering walking, exercise and digestion — everything you actually burn in a day.
Which formula is used?
The Mifflin-St Jeor equation, currently the most accurate widely used estimate. For men: 10 × weight + 6.25 × height − 5 × age + 5. For women the same formula ends with − 161 (weight in kg, height in cm).
How much should I eat to lose fat?
A deficit of 15–20% below TDEE is typical, and this tool shows the −20% figure. Cutting too aggressively costs muscle and slows metabolism, so aim for no more than 1% of body weight per week.
Why does it differ from my smart scale?
Scales usually estimate with bioelectrical impedance, which is heavily affected by hydration and recent meals. The formula only uses age, sex, height and weight with no body fat data. Both have error margins, so track the trend rather than a single reading.