BMR & TDEE Calculator

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain basic life functions like breathing, circulation, and cell production. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor that accounts for exercise, movement, and daily activities. TDEE represents the total calories you burn in a typical day and is the number you should use for diet planning.

The Mifflin-St Jeor equation is considered the most accurate for most people and is the default in this calculator. The Harris-Benedict equation (revised 1984) is slightly less accurate but still widely used. The Katch-McArdle formula can be more accurate for lean and athletic individuals because it factors in body fat percentage, but it requires you to know your body fat.

Be honest about your typical week. Sedentary means you spend most of the day sitting with little to no exercise. Lightly active means 1-3 light workouts per week. Moderately active is 3-5 moderate workouts. Very active means hard exercise 6-7 days per week. Extra active is reserved for people with physically demanding jobs who also exercise intensely. Most office workers should start with Sedentary or Lightly Active.

A deficit of 500 calories per day leads to approximately 0.5 kg (1 lb) of weight loss per week, which is considered safe and sustainable. Larger deficits can lead to muscle loss, nutrient deficiencies, and metabolic slowdown. The goal planner in this calculator warns you if your target rate exceeds 1 kg per week. Never go below 1,200 calories per day without medical supervision.

This calculator uses a balanced 30/40/30 split: 30% of calories from protein, 40% from carbohydrates, and 30% from fat. Protein and carbs provide 4 calories per gram while fat provides 9 calories per gram. These ratios are then applied to your maintenance, cutting (-500 cal), and bulking (+500 cal) calorie targets. Individual needs may vary based on training goals and dietary preferences.