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. It is the minimum energy required to keep your body functioning if you were to do nothing but rest for 24 hours.

What is TDEE (Total Daily Energy Expenditure)?

While BMR tells you what you burn doing nothing, your Total Daily Energy Expenditure (TDEE) factors in your daily movement and physical activity. TDEE is calculated by multiplying your BMR by an activity multiplier (ranging from sedentary to highly active). This BMR & TDEE calculator helps estimate your total daily calorie needs.

• Sedentary: Little to no exercise, desk job (BMR x 1.2).
• Lightly Active: Light exercise 1-3 days a week (BMR x 1.375).
• Moderately Active: Moderate exercise 3-5 days a week (BMR x 1.55).
• Highly Active: Heavy exercise 6-7 days a week (BMR x 1.725).
• Very Highly Active: Very heavy exercise/physical job (BMR x 1.9).

How to Use the BMR & TDEE Calculator for Your Fitness Goals

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, helping you to understand your calorie needs for weight loss, maintenance, or gain.