TDEE & BMR calculator

Read this before you use this tool

Tirzing is a personal tracking tool, not a medical device or a healthcare provider. Everything these free tools produce is informational only.

These tools give estimates and general information, not medical advice, diagnosis, treatment, or a recommendation about what you should do.
Every result is a model or an estimate, not a measurement, and can be wrong, especially if something was entered incorrectly.
Nothing here is a substitute for your doctor. Talk to a qualified healthcare professional before you make any decision about your health, weight, diet, exercise, or medication.
Do not start, stop, or change any medication or dose based on anything you see here. Follow your prescription and the product label.

By accepting below, you acknowledge and agree that Tirzing, its owners, operators, employees, and affiliates are not responsible or liable for any harm, injury, loss, or damage arising from your use of this tool, including from any error, inaccuracy, or omission in its estimates or calculations. You accept full responsibility for independently verifying every result with a qualified healthcare professional before acting on it. To the fullest extent permitted by law, you release, waive, and hold harmless the foregoing parties from any and all liability, claims, demands, or causes of action of any kind, and you waive any right to bring legal action against them in connection with your use of this tool.

If you do not agree, do not use this tool.

I understand and agree. I have read all of the above. I understand these tools are informational only and not medical advice or a recommendation, that their results are estimates that can be wrong, and that I should talk to my doctor or pharmacist before making any decision about my health or medication. I accept full responsibility, and I release and hold harmless Tirzing and its owners, operators, and affiliates from any and all liability, claims, and damages, and waive any right to take legal action against them arising from my use of this tool.

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lb / ft-in kg / cm

Sex The equation was built with separate constants for each. "Prefer not to say" uses the midpoint.

Age

years

Height

ft in

Current weight

How active are you? Everyday movement and workouts. This is your whole week, not just the gym.

What do you want to do?

Runs in your browser. Nothing is sent to us.

Every TDEE number is an estimate, including this one. Mifflin–St Jeor is a population average fitted to height, weight, age and sex, so it can't see your muscle mass, your thyroid, your medication or how much you fidget, and individuals land roughly ±10% either side of it routinely. Treat it as a starting point to test against the scale over a few weeks, not a measurement. It is not medical or dietary advice, and if you're on a GLP-1 your calorie target is a conversation to have with your prescriber.

Try the other free tools

Before & after maker Two photos in, one share image out. Nothing gets uploaded. When will I hit my goal? Two weigh-ins in, a date out. Mid-cycle titration Moving up a dose early? Estimate the dose that models your new level. BMI calculator And the weight that moves you a category.

The number moves. Tirzing moves with it

Your BMR drops every pound you lose, so a TDEE you worked out in month one is quietly wrong by month four. Tirzing recalculates it off your latest weigh-in and sets it against what you actually ate and burned that day: food diary, workouts, energy balance, all in one place.

See what's inside More free tools