BMR & TDEE Calculator

Basal Metabolic Rate (BMR)

kcal

Calories burned if you stay in bed all day.

Total Daily Energy Expenditure (TDEE)

kcal

Calories burned daily based on your activity level.

Daily Calorie Estimates for Goals

Weight Loss

kcal/day (-15%)

Maintain Weight

kcal/day (100%)

Muscle Gain

kcal/day (+10%)

How It Works: Mifflin-St Jeor Equation

This calculator uses the **Mifflin-St Jeor Equation**, which is considered one of the most accurate BMR formulas for modern lifestyles. It estimates the number of calories your body needs to function at rest.

The Formula

Male BMR (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Female BMR (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
TDEE (Total Daily Energy Expenditure) TDEE = BMR × Activity Multiplier

Why use BMR & TDEE?

Weight Loss

To lose weight requires a "calorie deficit". Knowing your TDEE helps you aim for 80%-90% of your daily needs for sustainable weight loss.

Muscle Gain

Muscle gain requires a "calorie surplus". Aim for 200-500 calories above your TDEE combined with strength training.

Maintenance

If you are happy with your current physique, simply eat around your TDEE value daily to maintain your weight.

FAQ

What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic life functions.
TDEE (Total Daily Energy Expenditure) involves your BMR plus physical activity. Your diet plan should be based on TDEE, not BMR.
Why does BMR decrease with age?
As we age, we tend to lose muscle mass (sarcopenia), and muscle burns more calories than fat. Changes in hormones and cellular activity also contribute to a slower metabolism.
Should I eat below my BMR to lose weight faster?
No. Eating below your BMR for long periods can slow down your metabolism ("starvation mode") and lead to muscle loss and nutrient deficiencies. A safe deficit is typically 10-20% below your TDEE.
How can I increase my BMR?
The most effective way is to build muscle through strength training. Muscle tissue burns more calories at rest than fat tissue. Eating enough protein and getting enough sleep also helps.
Does exercise make a big difference in calorie burn?
Yes. Highly active individuals can have a TDEE nearly double their BMR, whereas sedentary individuals often burn only about 20% more than their BMR.

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