BMR & TDEE Calculator
Calculate Your Metabolism
Enter your details to calculate your BMR and daily calorie needs
Understanding BMR & TDEE
Basal Metabolic Rate (BMR)
BMR represents the minimum number of calories your body needs to maintain basic physiological functions like breathing, circulation, and cell production while at complete rest.
Total Daily Energy Expenditure (TDEE)
TDEE is your BMR multiplied by an activity factor. It represents the total calories you burn in a day, including exercise, work, and daily activities.
Calculation Method
We use the Mifflin-St Jeor Equation, which is considered the most accurate formula for calculating BMR:
How to Use Your Results
Weight Loss
To lose 1 pound per week, create a 500-calorie daily deficit by eating less or exercising more. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
Weight Maintenance
Eat approximately your TDEE to maintain your current weight. Monitor your weight weekly and adjust intake if needed.
Weight Gain
Add 300-500 calories above your TDEE for healthy weight gain. Focus on nutrient-dense foods and strength training for muscle growth.
Track & Adjust
Monitor your progress for 2-3 weeks. If results don't match expectations, adjust your calorie intake by 100-200 calories and reassess.
Important Notes
- These calculations provide estimates based on population averages
- Individual metabolism can vary by ±10-15%
- Medical conditions, medications, and genetics can affect metabolism
- Consult healthcare professionals for personalized advice
- Recalculate every 10-15 pounds of weight change