Free tool
Calculate your basal metabolic rate and total daily energy expenditure. Free tool using the Mifflin-St Jeor formula, no sign-up required.
Your basal metabolic rate (BMR) is the energy your body burns at rest , for breathing, digestion, and temperature regulation. Total daily energy expenditure (TDEE) adds the energy you burn through physical activity and digestion. Knowing these two numbers is the foundation of any nutrition strategy: weight loss, muscle gain, or maintenance.
We use the Mifflin-St Jeor formula (1990), the scientific standard for estimating basal metabolic rate. It accounts for your weight, height, age, and sex. Its margin of error is about 10% compared to indirect calorimetry , the most reliable formula available without medical equipment.
The TDEE shown is your maintenance calories: eat this amount daily and your weight stays stable. The moderate deficit (-15%) is suited for gradual weight loss without risking deficiencies. The moderate surplus (+10%) supports controlled muscle gain without excessive fat accumulation. These are starting estimates. To find your real metabolism, track your weight and intake for 2-3 weeks , Atlo does this calculation automatically every day.
Total Daily Energy Expenditure
2,633 kcal
Maintenance calories
Basal Metabolic Rate (BMR)
1,699 kcal
kcal / day
Moderate deficit
2,238 kcal
-15% for gradual loss
Moderate surplus
2,896 kcal
+10% for controlled gain
TDEE is the foundation of any nutrition strategy. Whether you want to lose weight, gain muscle, or maintain your current composition, knowing your actual energy expenditure lets you adjust your intake with precision. This free calculator gives you a reliable estimate in under 30 seconds.
Basal metabolic rate (BMR) covers about 60-70% of your daily expenditure. It is the minimum energy your body needs to function. Total daily energy expenditure (TDEE) adds the thermic effect of food (~10%) and physical activity (20-30%). The activity coefficient you select determines this multiplier.
Formula used: Mifflin-St Jeor (1990). This is the formula recommended by the Academy of Nutrition and Dietetics and the American Dietetic Association for the general population.
Note: this calculator gives a starting estimate. To find your real TDEE, track your weight and intake over 2-3 weeks. Atlo does this calculation automatically every day by cross-referencing your weight, calorie intake, and actual activity.
This calculator gives you an estimate. Atlo recalculates your TDEE daily from your actual weight, calorie intake, and activity. No generic formula, no guesswork. Join the waitlist.
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