BMR & TDEE Calculator
Your Information
Moderate training 3-5 days/week
Mifflin-St Jeor Equation (1990)
Developed in 1990 and considered the most accurate formula for estimating BMR in modern populations. Recommended by the Academy of Nutrition and Dietetics.
View Research PaperBasal Metabolic Rate (BMR)
1,649kcal/day
Calories burned at complete rest
Total Daily Energy Expenditure
2,556kcal/day
BMR × 1.55 activity multiplier
Illustrative Macro Split
Carbohydrates
57% of calories
367g
1469 kcal
Protein
18% of calories
112g
448 kcal
Fat
25% of calories
71g
639 kcal
Example only: protein is set to 1.6 g/kg (capped at 30% of energy), fat to 25%, and carbohydrates fill the remainder. This is not an individualized nutrition prescription.
These calculations provide estimates. Individual needs vary based on training intensity, body composition goals, and metabolic factors. Consult a sports dietitian for personalized nutrition planning.
About BMR & TDEE Calculator for Athletes
Estimate Basal Metabolic Rate (BMR) and activity-adjusted Total Daily Energy Expenditure (TDEE) using Mifflin-St Jeor or revised Harris-Benedict equations. The displayed macro split is illustrative, not individualized nutrition advice.