BMR & TDEE Calculator

BMR & TDEE Calculator

Your BMR (Basal Metabolic Rate) shows how many calories your body burns at rest. TDEE includes your daily activity level to estimate total calories burned per day.

This calculator supports multiple units and two leading formulas:

  • Mifflin-St Jeor – the most accurate for general use.
  • Katch-McArdle – best if you know your body fat %.
Healthy food

Your Results

BMR:

TDEE:

Recommended Macros

Protein:

Carbs:

Fats:

01/

What Is BMR (Basal Metabolic Rate)?

BMR is the number of calories your body burns at rest — the minimum energy needed to keep you alive. This calculator uses your height, weight, age, and gender to give you an accurate BMR value.

02/
What Is TDEE (Total Daily Energy Expenditure)?

TDEE shows how many total calories you burn per day, including your BMR plus your physical activity level. It tells you exactly how many calories your body needs each day

03/
How This BMR & TDEE Calculator Works
  • First, the calculator estimates your BMR
  • Then it applies your activity level (sedentary, light, moderate, active, very active)
  • Finally, it calculates your TDEE, showing your real daily calorie needs
04/
Why Use This BMR & TDEE Calculator?
  • Helps you find the right calorie target for weight loss, gain, or maintenance
  • Makes fitness and diet planning easier
  • User-friendly, clear, and easy-to-understand results
  • Uses modern and trusted equations (Harris-Benedict / Mifflin-St Jeor)
05/
Result Guide: What Your Numbers Mean
  • BMR: Calories your body burns at rest
  • TDEE: Total calories you burn per day (including activity)
  • Want to lose weight? → Eat fewer calories than your TDEE
  • Want to gain weight? → Eat more calories than your TDEE
  • Maintain weight? → Stay around your TDEE

✔ What is BMR and why does it matter for your health?

Your Basal Metabolic Rate (BMR) tells you how many calories your body needs to perform essential functions like breathing, digestion, and maintaining body temperature.
Understanding your BMR helps you make smarter decisions about your daily calorie intake, weight goals, and overall health management.

✔ What is TDEE and how does it help me reach my fitness goals?

Total Daily Energy Expenditure (TDEE) shows how many total calories you burn in a full day — including movement, workouts, and daily activities.
When you know your TDEE, you can clearly see how many calories you need to:

  • Lose weight
  • Gain weight
  • Maintain your weight

✔ How does this BMR & TDEE Calculator work behind the scenes?

This calculator uses advanced, science-based formulas like Mifflin-St Jeor and Harris-Benedict.
Here’s how it calculates your calorie needs:

  • It first calculates your BMR using your age, height, gender, and weight
  • Then it applies your activity level multiplier
  • You instantly get your personalized TDEE — your real daily calorie burn . The result is fast, accurate, and tailored to your body.

✔How many calories should I eat per day based on my TDEE?

Your TDEE tells you exactly how many calories your body burns daily.

  • For weight loss: Eat 10–20% fewer calories than your TDEE
  • For weight gain: Eat 10–20% more calories than your TDEE
  • For maintenance: Stay close to your TDEE

✔ Why do two people with the same weight have different BMR values?

Two people can weigh the same but still have different BMR values because BMR also depends on:

  • Age
  • Body composition (muscle vs fat)
  • Gender
  • Height
  • Genetics
  • Hormonal balance

✔ Does physical activity really increase TDEE that much?

Yes — even small increases in activity can significantly boost your TDEE.
Walking more steps, strength training, or being less sedentary can raise your daily calorie burn and improve your metabolism over time.

✔ How often should I update my BMR and TDEE calculations?

You should recalculate your BMR & TDEE when you:

  • Change weight
  • Start a new workout plan
  • Become more active or less active
  • Hit a weight plateau

✔ Is this calculator accurate for fitness goals like cutting or bulking?

Yes — this calculator is ideal for:

  • Cutting: Set a safe calorie deficit based on your TDEE
  • Bulking: Add a clean calorie surplus
  • Recomposition: Maintain calories while increasing protein and training

✔ Can eating too few calories slow down my metabolism?

Yes. Very low-calorie diets can reduce your BMR because the body shifts into “energy-saving mode.”
This slows down metabolism, increases hunger, and makes fat loss harder. Healthy calorie balance is essential.

✔ Is this BMR & TDEE Calculator suitable for beginners?

Absolutely.
The calculator gives simple, easy-to-understand numbers with clear explanations — no technical terms, no confusion. Anyone can use it to understand their daily calorie needs.