BMR & TDEE Calorie Calculator

How to use

1. Select your biological sex.
2. Enter weight (kg), standing height (cm), and chronological age.
3. Select your weekly physical activity level.
4. View computed Basal Metabolic Rate (BMR) and daily expenditure (TDEE).
5. Review tailored nutrition benchmarks: mild deficit (-300 kcal), standard fat loss (-500 kcal), or lean surplus (+350 kcal).

Understanding the difference between BMR and TDEE

BMR (Basal Metabolic Rate) represents the baseline energy needed solely to sustain vital physiological organs (heart, brain, kidneys, respiration) while lying completely dormant in a thermo-neutral state.

TDEE (Total Daily Energy Expenditure) reflects true real-world calorie burn, adding non-exercise activity thermogenesis (NEAT), structured exercise (EAT), and the thermic effect of food (TEF) to BMR.

Physical Activity Level multipliers (PAL)

• Sedentary (1.20) — Desk job, minimal walking, no formal exercise.
• Lightly Active (1.375) — Light workouts or sports 1–3 days per week.
• Moderately Active (1.55) — Moderate exertion exercise 3–5 days per week.
• Very Active (1.725) — Rigorous training or physically demanding occupation 6–7 days per week.
• Extremely Active (1.90) — Elite athletes, two-a-day training sessions, or intense manual labor.

Setting an optimal caloric deficit for sustainable fat loss

A target deficit of 300 to 500 kcal below your TDEE produces healthy, sustained fat loss of 0.5–1.0 lb (~0.25–0.5 kg) per week while safeguarding lean contractile muscle tissue.

Never consume fewer calories than your BMR floor: severe caloric restriction suppresses thyroid function, triggers lethargy, and slows metabolic rate.

The Mifflin-St Jeor clinical equations

• Men: BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) + 5.
• Women: BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) - 161.
• Recognized by the Academy of Nutrition and Dietetics as the gold standard predictive formula.