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BMR & TDEE Calculator

Discover your exact metabolic rate and daily calorie needs in under 5 seconds.

Understanding BMR & TDEE

⚡ Basal Metabolic Rate (BMR)
The minimum calories your body needs to maintain basic functions while at complete rest. This includes breathing, circulation, cell production, and nutrient processing.
🔥 Total Daily Energy Expenditure (TDEE)
Your BMR multiplied by an activity factor. This represents the total calories you burn in a day, including physical activity and exercise.
🎯 How to Use These Numbers
• Maintain weight: Eat at your TDEE level
• Lose weight: Eat 300-500 calories below TDEE
• Gain weight: Eat 300-500 calories above TDEE
• Important: Never eat below your BMR for extended periods

BMR Formula Comparison

Mifflin-St Jeor
Most accurate for general population
Harris-Benedict
Original formula, slightly overestimates
Katch-McArdle
Most accurate with body fat percentage

This free tool helps you calculate your Basal Metabolic Rate (BMR) - the calories your body burns at complete rest - and your Total Daily Energy Expenditure (TDEE) - your total daily calorie burn including all activity. Understanding these numbers is essential for effective weight management, fitness planning, and nutrition strategy development.

The calculator uses three scientifically validated formulas (Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle) to provide accurate metabolic rate estimates. It then calculates your TDEE across five activity levels and provides specific calorie targets for weight loss, maintenance, and weight gain goals. This comprehensive approach gives you the data needed to make informed decisions about your nutrition and fitness.