What is BMR?

BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic functions at rest — breathing, circulation, cell production, etc. It accounts for 60-70% of total daily calorie expenditure.

What is TDEE?

TDEE (Total Daily Energy Expenditure) is your total calorie burn including BMR plus physical activity. It's the number you need to know for weight loss, maintenance, or gain.

Mifflin-St Jeor Formula (Most Accurate)

Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5

Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161

Activity Multipliers

• Sedentary (desk job): BMR × 1.2
• Lightly active (1-3 days exercise): BMR × 1.375
• Moderately active (3-5 days): BMR × 1.55
• Very active (6-7 days): BMR × 1.725
• Extra active (athlete): BMR × 1.9

Calories for Weight Goals

• Lose weight: TDEE − 500 cal/day (~0.5 kg/week loss)
• Maintain: TDEE
• Gain weight: TDEE + 300-500 cal/day

Example

A 30-year-old man, 70 kg, 170 cm, moderately active:

• BMR = 1,617 cal
• TDEE = 1,617 × 1.55 = 2,506 cal
• For weight loss: ~2,000 cal/day

Why Use Our Calorie Calculator?

Get accurate BMR and TDEE based on your body metrics. Plan your diet with realistic numbers.