How do I use TDEE for weight loss?

For healthy weight loss, create a calorie deficit of 500-1000 calories per day below your TDEE (1-2 lbs per week). Never go below 1200 calories/day for women or 1500 for men without medical supervision.

What is the difference between BMR and TDEE?

BMR is the calories your body needs at complete rest for basic functions. TDEE includes BMR plus calories burned through daily activities and exercise, representing your total daily calorie needs.

BMR & TDEE Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to determine your daily calorie needs for weight loss, maintenance, or muscle gain.

BMR & TDEE Calculator

Enter your personal information to calculate your metabolic rate

Calculation Formula

Gender

Age

Weight

Height

Activity Level

1.2x - Sedentary (little/no exercise)1.375x - Light (light exercise 1-3 days/week)1.55x - Moderate (moderate exercise 3-5 days/week)1.725x - Active (hard exercise 6-7 days/week)1.9x - Extra Active (very hard exercise, physical job)

Goal

Formula Guide

Mifflin-St Jeor

Most accurate for general population. Recommended for most people.

Harris-Benedict

Traditional formula, slightly less accurate than Mifflin.

Katch-McArdle

Most accurate for lean individuals with known body fat percentage.

Calorie Tips

• 1 pound = 3,500 calories
• Safe weight loss: 1-2 lbs/week
• Track your intake for accuracy
• Adjust based on progress
• Consider your lifestyle changes
• Consult professionals for guidance

How to Use the BMR Calculator

Step-by-Step Instructions

Select Calculation Formula

Choose from Mifflin-St Jeor (recommended), Harris-Benedict, or Katch-McArdle formulas based on your needs.

Enter Personal Information

Input your gender, age, weight, and height. Select appropriate units (metric or imperial).

Add Body Fat % (Optional)

For Katch-McArdle formula, enter your body fat percentage for more accurate results.

Select Activity Level

Choose your daily activity level from sedentary to extra active for TDEE calculation.

Set Your Goal

Select whether you want to lose weight, maintain, or gain weight for personalized calorie targets.

Calculate & Review Results

Get your BMR, TDEE, goal calories, and recommended macro breakdown.

Pro Tips for Accurate Results

💡

Weigh yourself consistently: Use the same scale at the same time of day, preferably in the morning after using the bathroom.

⚖️

Measure height accurately: Stand straight against a wall without shoes for the most precise measurement.

🔄

Reassess regularly: Recalculate your BMR and TDEE every 4-6 weeks as your body composition changes.

⚡

Consider your lifestyle: Be honest about your activity level - overestimating can lead to weight gain.

🏥

Medical considerations: Certain medications and health conditions can affect metabolism - consult your doctor if needed.

Understanding BMR (Basal Metabolic Rate)

What is BMR?

BMR represents the minimum number of calories your body needs to maintain basic physiological functions while at complete rest. This includes breathing, circulation, cell production, nutrient processing, and protein synthesis.

Factors Affecting BMR

Age: BMR decreases with age
Gender: Men typically have higher BMR
Body composition: Muscle burns more calories
Genetics: Individual metabolic differences
Hormones: Thyroid and other hormones

Understanding TDEE (Total Daily Energy Expenditure)

What is TDEE?

TDEE is the total number of calories you burn in a day, including BMR plus calories burned through physical activity, exercise, and the thermic effect of food (digestion).

TDEE Components

BMR: 60-70% of total calories
Physical activity: 15-30%
Thermic effect of food: 8-10%
Non-exercise activity: 15-30%

Frequently Asked Questions

Which formula should I use?

The Mifflin-St Jeor equation is recommended for most people as it's the most accurate for the general population. Use Katch-McArdle if you know your body fat percentage and are relatively lean.

How accurate are these calculations?

These formulas provide estimates within ±10-15% for most people. Individual metabolism can vary due to genetics, hormones, and other factors. Use results as a starting point and adjust based on real-world results.

How do I use these numbers for weight loss?

For healthy weight loss, create a calorie deficit of 500-1000 calories per day (1-2 lbs per week). Never go below 1200 calories/day for women or 1500 for men without medical supervision.

Should I eat exactly my calculated calories?

Use the calculated calories as a starting point. Monitor your weight and energy levels for 2-3 weeks, then adjust up or down by 100-200 calories based on your progress and how you feel.