BMR and daily expenditure calculator
Estimate your basal metabolic rate with the Mifflin-St Jeor formula and see your approximate daily expenditure by activity.
Estimated BMR
1,709 kcal
Resting expenditure estimate from the Mifflin-St Jeor formula.
Estimated TDEE
2,649 kcal
BMR multiplied by the activity factor.
Factor used
1.55
Your real routine can land above or below this.
Next step
track it
Adjust by weight, hunger and performance response.
BMR and TDEE are estimates. To turn this into macros, use the macro calculator; for an individual diet, see a dietitian.
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Terms used in this calculator
These concepts show up in the math and help you read the result with more context.
- BMR (basal metabolic rate)
- BMR estimates how many calories the body burns at rest to keep basic functions running.
- TDEE (total daily energy expenditure)
- TDEE is the total calories you burn per day, adding physical activity and exercise to resting expenditure.
- Mifflin-St Jeor
- Mifflin-St Jeor is an equation used to estimate basal metabolic rate from sex, age, weight and height.
BMR isn't your final daily calories
The basal metabolic rate estimates your resting expenditure. To reach a daily estimate, it has to be multiplied by an activity factor, giving the TDEE.
Even so, the number is only a starting point. Weight, hunger, performance and your real routine over the weeks say more than an isolated calculation.
When to use BMR and when to use macros
Use this calculator when you want to understand resting energy and daily expenditure. Use the macro calculator when you want to turn that estimate into protein, carbs and fat.
Nutrition here is educational content. SelfShapeAI applies method and AI to training: plan, check-in, volume adjustment and progress reading.
Sources and references
- Source: Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr, 1990. — The American Journal of Clinical Nutrition (PubMed)
Reviewed by the SelfShapeAI research team.
Frequently asked questions
Which formula does the calculator use?
It uses Mifflin-St Jeor to estimate the basal metabolic rate and multiplies it by an activity factor to estimate total daily expenditure.
Are BMR and TDEE the same thing?
No. BMR is resting expenditure. TDEE is an estimate of total daily expenditure, including activity and routine.
Is the result exact?
No. It's an estimate. The real adjustment depends on tracking your body's response and individual context.
Keep reading
Take the math into your training
SelfShapeAI builds the plan, logs your loads and adjusts volume with context — so you don't have to run the numbers by hand.
