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BMR & TDEE Calculator

Find out how many calories your body burns per day. Get your BMR, TDEE, and suggested macro split.

BMR & TDEE Calculator

Understanding BMR & TDEE

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions — breathing, circulation, nutrient processing, and cell production. Think of it as the energy cost of simply being alive, even if you stayed in bed all day.

Your Total Daily Energy Expenditure (TDEE) builds on your BMR by adding the calories burned through physical activity and digestion. TDEE gives you a realistic picture of how many calories you actually burn in a day, which is essential for setting nutrition goals.

The Mifflin-St Jeor Equation

This calculator uses the Mifflin-St Jeor equation, developed in 1990 and widely regarded as the most accurate BMR formula available. Studies have shown it to be within 10% of actual measured values for most individuals, making it more reliable than the older Harris-Benedict equation.

Activity LevelMultiplier
Sedentary1.2
Lightly Active1.375
Moderately Active1.55
Very Active1.725
Extra Active1.9

Using TDEE for Your Goals

  • Weight loss: Eat 300-500 calories below your TDEE for steady, sustainable fat loss.
  • Maintenance: Eat at your TDEE to maintain your current weight.
  • Muscle gain: Eat 300-500 calories above your TDEE to support muscle growth during a training program.

Disclaimer: This calculator is for informational purposes only and is not a substitute for professional medical or nutritional advice. Individual calorie needs can vary based on health conditions, medications, and other factors. Consult a healthcare provider or registered dietitian for personalized guidance.

Frequently Asked Questions

What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production. It represents the minimum energy your body needs to survive. BMR typically accounts for 60-75% of your total daily calorie expenditure.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including your BMR plus all physical activity and the thermic effect of food. TDEE is calculated by multiplying your BMR by an activity factor. This number represents how many calories you need to consume to maintain your current weight.
What formula does this calculator use?
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula by nutrition professionals. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161.
How do I use TDEE for weight loss?
To lose weight, consume fewer calories than your TDEE. A deficit of 500 calories per day typically results in about 0.5 kg (1 lb) of weight loss per week. It is generally not recommended to eat below your BMR, as this can slow your metabolism and lead to nutrient deficiencies. Aim for a moderate deficit of 300-500 calories below your TDEE for sustainable results.
How accurate is the BMR calculation?
The Mifflin-St Jeor equation has an accuracy of about ±10% for most people. Factors like body composition, genetics, hormones, and metabolic adaptations can cause individual variation. For the most accurate assessment, consider consulting a nutritionist or getting a resting metabolic rate test at a clinic.

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