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
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
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.