BMR & TDEE Calculator

What are BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic life functions like breathing, circulation, and cell production. It accounts for about 60-75% of your daily calorie expenditure. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, representing the total calories you burn in a day including all activities.

BMR Calculation Formulas

We use three scientifically validated formulas:

• Mifflin-St Jeor (Most Accurate): The gold standard for BMR calculation, considered most accurate for most people
• Harris-Benedict (Revised): The classic formula, widely used but slightly less accurate than Mifflin-St Jeor
• Katch-McArdle (Body Fat Based): Most accurate for athletes and those who know their body fat percentage

Activity Level Multipliers

TDEE is calculated by multiplying BMR by an activity factor:

• Sedentary (×1.2): Little or no exercise, desk job
• Lightly Active (×1.375): Light exercise/sports 1-3 days/week
• Moderately Active (×1.55): Moderate exercise/sports 3-5 days/week
• Very Active (×1.725): Hard exercise/sports 6-7 days a week
• Extra Active (×1.9): Very hard exercise & physical job or 2x training

Using TDEE for Weight Goals

Your TDEE is the foundation for weight management:

• Weight Loss: Eat 500 calories below TDEE for ~1 lb/week loss
• Weight Maintenance: Eat at your TDEE to maintain weight
• Weight Gain: Eat 500 calories above TDEE for ~1 lb/week gain
• Aggressive Loss: 750-1000 cal deficit (not recommended long-term)
• Lean Bulk: 250-300 cal surplus for muscle gain with minimal fat

Understanding Macronutrients

Macronutrients are the three main nutrient categories:

• Protein (4 cal/g): Essential for muscle repair and growth. Aim for 1.6-2.2g/kg body weight
• Carbohydrates (4 cal/g): Primary energy source. Focus on complex carbs and fiber
• Fat (9 cal/g): Essential for hormones and nutrient absorption. Focus on healthy fats

Using This Calculator

Follow these steps:

• Step 1: Select your gender
• Step 2: Enter your age, height, and weight
• Step 3: Optionally enter body fat % for more accurate results
• Step 4: Select your activity level
• Step 5: Click "Calculate" to see your BMR and TDEE
• Step 6: Choose your goal (lose, maintain, or gain)
• Step 7: Select a macro plan to see your macro targets