Lead aVL · Energy
BMR & TDEE calculator
Estimate the energy your body uses at rest with the Mifflin–St Jeor equation, then your total daily energy for your lifestyle, using the activity levels of the FAO/WHO/UNU expert report.
BMRkcal/day
1364
5,707 kJ/dayDaily energykcal/day
2110
range 1,910–2,310PAL× BMR
1.55
range 1.40–1.69| Lifestyle | PAL | kcal/day | Middle |
|---|---|---|---|
| Sedentary or light activity | 1.40–1.69 | 1910–2310 | 2110 |
| Active or moderately active | 1.70–1.99 | 2320–2710 | 2520 |
| Vigorous or vigorously active | 2.00–2.40 | 2730–3270 | 3000 |
Worked out BMR = 10 × 65 kg + 6.25 × 168 cm − 5 × 35 − 161 = 1364 kcal/day. Daily energy = BMR × PAL, rounded to 10 kcal.
What the numbers mean
BMR is the energy your body uses lying still, awake and fasted: breathing, circulation, keeping warm. Mifflin and St Jeor built their 1990 equation from 498 healthy adults aged 19 to 78: 10 × kg + 6.25 × cm − 5 × age + 5 for men and … − 161 for women. In a 2005 systematic review it came within 10 % of measured values for more people than any other common equation, but not for everyone.
Daily energy (TDEE) is BMR multiplied by your physical activity level, PAL. The FAO/WHO/UNU expert report groups lifestyles as sedentary or light (PAL 1.40–1.69), active or moderately active (1.70–1.99) and vigorous (2.00–2.40), and notes that levels above 2.40 are hard to keep up for long. The middle figure uses the middle of each range. By the report's own example, an hour a day of jogging, cycling or sport moves a desk worker from about 1.55 to 1.75.
Many calculators start “sedentary” at 1.2. The report treats a PAL near 1.2 as enough only for short-term survival of completely inactive people, which is why the lowest level here starts at 1.40.
These are averages for groups, not medical advice. Before changing how you eat, talk to a doctor or registered dietitian.
Sources
- 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;51(2):241–247. doi:10.1093/ajcn/51.2.241
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc 2005;105(5):775–789. doi:10.1016/j.jada.2005.02.005
- FAO/WHO/UNU. Human energy requirements: report of a joint FAO/WHO/UNU expert consultation. FAO Food and Nutrition Technical Report Series 1. Rome: FAO; 2004. Chapter 5, Table 5.3. fao.org
Questions
What is the difference between BMR and TDEE?
BMR is the energy used at complete rest. TDEE, total daily energy expenditure, adds everything else: moving about, exercise and digesting food. For most people BMR is the larger share.
Why does the equation ask for sex?
Mifflin and St Jeor fitted one constant for men and another for women, 166 kcal apart, because on average men carry more lean mass at the same height and weight. If neither describes your body well, try both and treat the result as a range.
How can I check the estimate?
Keep a careful log of what you eat for two or three weeks while your weight stays steady: that intake is close to your real daily energy. A measured resting metabolic rate from a clinic is the precise alternative.