🔥Gesundheit
Grundumsatzrechner (BMR/TDEE)
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas. Shows calorie targets for cutting, maintaining, and bulking with macro breakdown.
BMR
1699
kcal/day at rest
TDEE
2633
kcal/day total burn
BMR by Formula
| Mifflin-St Jeor ★ | 1699 kcal | Most accurate (used above) |
| Harris-Benedict | 1763 kcal | Classic formula |
| Katch-McArdle | 1698 kcal | Uses lean mass (est.) |
Calorie Targets by Goal
Extreme cut
1580
–40% (not recommended)
Cut
2106
–20% deficit
Mild cut
2370
–10% deficit
Maintain
2633
= TDEE
Mild bulk
2896
+10% surplus
Bulk
3160
+20% surplus
Suggested Macros (maintenance)
Protein
165g
Fat
73g
Carbs
329g
How to read your results
BMR is the calories you burn doing nothing. TDEE is your total daily burn. Eat below TDEE to lose weight, above to gain. Aim for 0.5–1% body weight change per week for sustainable results.
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How it works
This grundumsatzrechner (bmr/tdee) runs entirely in your browser — no data is sent to any server. Simply fill in the fields above and the result updates instantly. You can copy the output with the copy button provided.