BMR & TDEE Calculator
Estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to understand your daily calorie needs.
What is BMR (Basal Metabolic Rate)?
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform its most basic, life-sustaining functions. This includes breathing, circulating blood, regulating body temperature, and cell production. It's the energy your body would burn if you stayed in bed, at complete rest, all day.
What is TDEE (Total Daily Energy Expenditure)?
Your Total Daily Energy Expenditure (TDEE) is a more comprehensive measure. It starts with your BMR and adds the calories you burn from all other activities, including:
- Exercise & Activity: Calories burned during workouts, sports, or any physical labor.
- Non-Exercise Activity (NEAT): Calories burned from daily movements like walking, typing, or fidgeting.
- Thermic Effect of Food (TEF): Calories your body uses to digest and absorb the food you eat.
Your TDEE is the total number of calories you burn in a 24-hour period. This is your "maintenance" calorie level—the amount you need to eat daily to maintain your current weight.
How Are BMR and TDEE Calculated?
This calculator uses the **Mifflin-St Jeor equation**, which is considered one of the most accurate formulas for estimating BMR:
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
We then calculate your TDEE by multiplying your BMR by the "Activity Level" you selected. This gives you a practical, real-world estimate of your total calorie needs.
How to Use This Information for Your Goals
Your TDEE is the key to managing your weight. The concept is simple:
- To Lose Weight: You must consume fewer calories than your TDEE (a caloric deficit).
- To Maintain Weight: You must consume roughly the same number of calories as your TDEE.
- To Gain Weight: You must consume more calories than your TDEE (a caloric surplus).
This calculator provides estimates for mild (0.25 kg/wk) and standard (0.5 kg/wk) weight loss or gain, which are widely considered safe and sustainable rates.
Remember, these numbers are estimates. When managing your weight, it's also crucial to focus on food *quality*, not just quantity. A diet rich in whole foods is essential for managing **blood sugar**, maintaining energy levels, and ensuring quality **sleep**—all key parts of your overall health.