Calorie Calculator - TDEE & BMR Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) to determine how many calories you need per day to maintain, lose, or gain weight.
About the Calorie Calculator
This calculator determines your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating calorie needs. Understanding these numbers is crucial for achieving any weight or body composition goal.
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, cell production, and nutrient processing. It represents about 60-75% of your total daily calorie burn. Even if you stayed in bed all day, your body would burn this many calories.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a 24-hour period. It includes your BMR plus calories burned through physical activity, exercise, and the thermic effect of food (calories used to digest food). TDEE is the number you should use when setting calorie targets for your goals.
How to Use Your Results
- For Weight Loss: Create a calorie deficit by eating 15-20% below your TDEE. This typically results in 0.5-1 lb of weight loss per week, which is a healthy, sustainable pace.
- For Maintenance: Eat at your TDEE to maintain your current weight. This is useful for transitioning after a weight loss or gain phase.
- For Muscle Gain: Eat 5-10% above your TDEE combined with resistance training. This modest surplus supports muscle growth while minimizing fat gain.
Activity Level Guidelines
- Sedentary: Desk job with little to no exercise
- Lightly Active: Light exercise or sports 1-3 days per week
- Moderately Active: Moderate exercise 3-5 days per week
- Very Active: Hard exercise 6-7 days per week
- Extremely Active: Very hard daily exercise plus a physical job
Important Considerations
These calculations provide estimates based on population averages. Individual metabolic rates can vary due to factors like genetics, muscle mass, hormones, and medical conditions. Use these numbers as a starting point, then adjust based on your results after 2-3 weeks. If you are not seeing the expected changes, adjust your calorie intake by 100-200 calories and monitor for another few weeks.