BMR / TDEE Calculator

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest just to maintain basic life-sustaining functions like breathing, circulating blood, and cellular production.

What is TDEE?

While BMR tells you what you burn doing nothing, your Total Daily Energy Expenditure (TDEE) factors in your daily movement. TDEE is calculated by multiplying your BMR by an activity multiplier (ranging from sedentary to highly active).

• Sedentary: Little to no exercise, desk job.
• Lightly Active: Light exercise 1-3 days a week.
• Moderately Active: Moderate exercise 3-5 days a week.
• Highly Active: Heavy exercise 6-7 days a week.

How to Use These Numbers

Knowing your TDEE is the cornerstone of nutritional planning. If your goal is to lose weight, you need to eat fewer calories than your TDEE (creating a caloric deficit). To gain muscle or weight, you need to eat more (a caloric surplus). Our calculator uses the highly regarded Mifflin-St Jeor equation to provide an accurate baseline for your dietary goals.