TDEE/BMR Calculator
Total Daily Energy Expenditure & Basal Metabolic Rate (TDEE/BMR)
Calculate Basal Metabolic Rate and Total Daily Energy Expenditure
Basic Information
Please fill in your information accurately for precise calculation results
About TDEE and BMR
BMR (Basal Metabolic Rate) is the minimum energy your body needs to maintain basic physiological functions at complete rest. TDEE (Total Daily Energy Expenditure) is the total calories you burn daily considering your activity level. Understanding these values helps you better manage your weight and nutrition intake.
About this tool
What is TDEE/BMR Calculator?
BMR is the calories you burn at complete rest in a day; TDEE adds your daily activity on top of that.
What is it for?
Know how much to eat each day—eat below TDEE to lose fat, above TDEE to build muscle.
How to read your result
Use TDEE as your baseline and create a calorie deficit (fat loss) or surplus (muscle gain).
Classification & Reference
| Activity level | Multiplier |
|---|---|
| Sedentary (little/no exercise) | 1.2 |
| Lightly active (1–3 days/wk) | 1.375 |
| Moderately active (3–5 days/wk) | 1.55 |
| Very active (6–7 days/wk) | 1.725 |
| Extra active (hard training/job) | 1.9 |
Formula
♂ BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5 ♀ … − 161TDEE = BMR × activity factor (1.2–1.9)Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy you burn at complete rest in a day. TDEE adds your daily movement and exercise on top, using an activity multiplier, so TDEE is always higher than BMR.
How many calories should I eat to lose weight?
Eat below your TDEE. A deficit of about 500 kcal/day gives roughly 0.5 kg of fat loss per week. Avoid going below your BMR for long without professional guidance.
Which BMR formula does this use?
The Mifflin-St Jeor equation, which research finds more accurate for modern populations than the older Harris-Benedict formula.
How accurate is a TDEE estimate?
It's a solid starting point but an estimate. Track your weight for 2–3 weeks and adjust intake up or down based on the real trend.