BMR & TDEE Calculator
Calculates basal metabolic rate (BMR) and daily calorie needs by activity level (TDEE) from sex, age, height, and weight.
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Using the Mifflin-St Jeor formula, it calculates the basal metabolic rate (BMR) you burn at rest and the total daily energy expenditure (TDEE) that factors in your activity. It also provides recommended intake for cutting, maintenance, and bulking goals plus a table by activity level, so you can put it straight to use in meal planning.
How to use
- Select the male or female tab.
- Enter your age, height, and weight.
- Select your activity level (sedentary to very active).
- Review your BMR and TDEE, recommended calories for cutting/maintenance/bulking, and the table by activity level.
FAQ
- What's the difference between BMR and TDEE?
- BMR (basal metabolic rate) is the minimum calories burned doing nothing (breathing, maintaining body temperature, and so on), while TDEE multiplies that by your daily activity and exercise for your total daily calories burned. Diets are usually based on TDEE.
- How do I set my cutting calories?
- Losing about 0.5 kg of body fat requires roughly 3,500 kcal, so eating 500 kcal less per day targets about 0.5 kg of loss per week. The calculator's 'cutting' value is based on this.
- Can I follow the calculated values exactly?
- They're estimates that don't account for body fat percentage, muscle mass, or genetics, so treat them as a reference. Adjust while watching your weight change over 2-3 weeks, and consult a professional before any extreme low-calorie diet.