Calculator

BMR & TDEE Calculator

Calculate your Basal Metabolic Rate and Total Daily Energy Expenditure.

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BMR & TDEE Calculator

Find out how many calories your body burns at rest (BMR) and how many you need each day based on your activity level (TDEE).

⚙ī¸Settings

📋Your Stats

📊Your Results

Basal Metabolic Rate
1,768
kcal/day at rest

Calories your body burns to maintain basic functions — breathing, circulation, organ function — even if you stayed in bed all day.

Total Daily Energy Expenditure
2,740
kcal/day to maintain weight

Total calories you burn daily including activity. Eat at this level to maintain your current weight.

Estimated Macros at TDEE (40/30/30 split)
274g
Carbs
205g
Protein
91g
Fat

đŸŽ¯Calorie Targets by Goal

Extreme loss (−1000 kcal)
Lose ~2 lb/week — requires medical guidance
1,740 kcal
Weight loss (−500 kcal)
Lose ~1 lb/week — sustainable
2,240 kcal
Mild loss (−250 kcal)
Lose ~0.5 lb/week — gentle deficit
2,490 kcal
Maintenance (0 kcal)
Maintain current weight
2,740 kcal
Mild gain (+250 kcal)
Gain ~0.5 lb/week — lean bulk
2,990 kcal
Weight gain (+500 kcal)
Gain ~1 lb/week — standard bulk
3,240 kcal

ℹī¸BMR vs TDEE Explained

BMR (Basal Metabolic Rate) is the number of calories your body needs to sustain basic life functions — heart beating, lungs breathing, brain functioning — at complete rest. It accounts for 60–70% of total daily calorie expenditure.

TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It represents the actual calories you burn in a day, including movement, exercise, and the thermic effect of food.

Mifflin-St Jeor vs Harris-Benedict: The Mifflin-St Jeor formula (1990) is generally more accurate for modern populations. Harris-Benedict (revised 1984) tends to overestimate by 5% and is included for reference.

Using your TDEE: Eat at TDEE to maintain weight. Create a 500 kcal/day deficit to lose ~1 lb/week. Add 250–500 kcal to gain muscle. Adjust based on 2–3 weeks of real-world results.

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