TDEE & BMR Calculator
Find out how many calories your body burns each day (TDEE), your resting metabolic rate (BMR), and targets for losing or gaining weight.
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By Shah Rukh, software developer · Last updated:
BMR vs TDEE
- BMR (basal metabolic rate) is the energy your body uses at complete rest to keep you alive.
- TDEE (total daily energy expenditure) is BMR plus everything you do: walking, working, exercising and digesting food.
How it’s calculated
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × activity factor (1.2 to 1.9)
The Mifflin-St Jeor equation is widely used by dietitians because it’s among the most accurate simple formulas for most adults.
Using your TDEE
Eating about 500 kcal less than your TDEE leads to roughly 0.5 kg (1 lb) of weight loss per week for many people. Progress varies, so adjust based on real results over 2–3 weeks.
This is an estimate for general information, not medical advice. Talk to a doctor or registered dietitian before making big changes.
Frequently asked questions
How accurate is a TDEE calculator?
It’s an estimate, usually within about 10% for most people. Track your weight for a few weeks and adjust.
Which activity level should I pick?
Be honest and conservative. Most people with desk jobs are sedentary or lightly active even if they work out.
Is it safe to eat below my BMR?
Generally not recommended without medical supervision.
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