BMR & TDEE Calculator - Calculate Your Daily Calorie Needs

Find out how many calories you burn at rest (BMR) and how much you need daily (TDEE) to lose, maintain, or gain weight.

Age:

Gender:

Weight (kg):

Height (cm):

Activity Level:

What is BMR, and why is it important?

BMR (Basal Metabolic Rate) is the number of calories your body needs to function at rest—just to keep your organs running, your heart beating, and your body warm. It accounts for about 60-70% of your daily calorie burn. Understanding your BMR helps you determine how many calories you need, whether you want to lose fat, maintain weight, or build muscle.

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including exercise, movement, and digestion. It is calculated by multiplying your BMR by an activity factor that reflects your lifestyle.

Here’s a breakdown of activity levels:

Activity Level	Multiplier	Description
Sedentary	1.2	Little or no exercise (desk job, minimal movement)
Lightly Active	1.375	Light exercise 1-3 days a week
Moderately Active	1.55	Moderate exercise 3-5 days a week
Very Active	1.725	Hard exercise 6-7 days a week
Super Active	1.9	Athlete-level training or highly physical job

Knowing your TDEE allows you to adjust your calorie intake for your goals.

How can I use BMR & TDEE for weight loss or muscle gain?
Once you know your TDEE, you can adjust your calorie intake depending on your goal:
- Fat Loss: Eat 10-25% fewer calories than your TDEE.
- Muscle Gain: Eat 10-20% more calories than your TDEE.
- Maintenance: Eat close to your TDEE.
For best results, combine this with a structured diet and exercise plan.
How can I increase my metabolism?
Here are the most effective ways to boost your metabolism:
- 🔥 Increase Muscle Mass: More muscle = higher resting calorie burn.
- 🔥 Strength Training: Lifting weights improves metabolic rate.
- 🔥 Eat Enough Protein: Protein has a high thermic effect and preserves muscle.
- 🔥 Stay Hydrated: Water plays a key role in metabolic processes.
- 🔥 Get Enough Sleep: Poor sleep leads to metabolic slowdowns.
- 🔥 Move More: Increase daily movement (walks, standing desks, etc.).
How is BMR calculated?
BMR is calculated using scientifically validated formulas:

Harris-Benedict Equation:
- **Men:** BMR = 88.36 + (13.4 × weight in kg) + (4.8 × height in cm) - (5.7 × age in years)
- **Women:** BMR = 447.6 + (9.2 × weight in kg) + (3.1 × height in cm) - (4.3 × age in years)
For a more precise measurement, consider using a metabolic test or smart wearable devices.
What’s the best way to track my calorie intake?
To successfully manage your weight, track your food intake accurately:
- ✅ **Use a food tracking app** (MyFitnessPal, Cronometer, etc.).
- ✅ **Weigh your food** for precision.
- ✅ **Prioritize whole, nutrient-dense foods.**
- ✅ **Adjust based on results:** If you're not seeing progress, tweak your intake.
Consistency is key—track for a few weeks to establish a reliable baseline.

BMR & TDEE Calculator - Calculate Your Daily Calorie Needs

Find out how many calories you burn at rest (BMR) and how much you need daily (TDEE) to lose, maintain, or gain weight.

Everything You Need to Know About BMR & TDEE

BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) are essential for understanding how many calories your body burns daily. Below, we answer the most common questions to help you optimize your energy intake for fat loss, muscle gain, or maintenance.