🧮 Calculators
BMR & TDEE Calculator
Calculate your Basal Metabolic Rate and Total Daily Energy Expenditure. Get personalized calorie targets for weight loss, maintenance, or muscle gain.
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Your Daily Calorie Needs
BMR
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Calories at rest
TDEE
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Total daily needs
Calorie Goals
Aggressive weight loss
TDEE - 25% (approx 1 kg / 2 lb per week)
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Moderate weight loss
TDEE - 20% (approx 0.7 kg / 1.5 lb per week)
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Mild weight loss
TDEE - 10% (approx 0.35 kg / 0.75 lb per week)
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Maintenance
Maintain current weight
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Mild weight gain
TDEE + 10% (lean bulk)
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Aggressive weight gain
TDEE + 20% (fast muscle gain)
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How it works
01
Enter Details
Age, gender, weight, height, and activity level.
02
BMR + TDEE
Uses the Mifflin-St Jeor equation (most accurate).
03
See Targets
Get calorie goals for loss, maintenance, or gain.
Frequently asked questions
What is BMR?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to keep you alive — breathing, circulation, cell production, brain function. It is around 60-70% of your total daily burn.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level. This is roughly how many calories you burn in a full day including movement and exercise.
Which formula do you use?
Mifflin-St Jeor equation, considered the most accurate for the general population. For men: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + 5. For women: subtract 161 instead of adding 5.
How much should I eat to lose weight safely?
A moderate deficit of 15-20% below TDEE is sustainable and preserves muscle. Very aggressive cuts (over 25% deficit) work short-term but often cause muscle loss, fatigue, and rebound. Consult a doctor for medical advice.
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