BMR & TDEE Calculator - Free Calorie Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to understand your daily calorie needs. Accurate metabolic calculator using Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas. Perfect for weight loss, muscle gain, or maintenance goals.
BMR & TDEE Calculator
Calculate your daily calorie needs
What is BMR & TDEE?
BMR (Basal Metabolic Rate): Calories burned at complete rest
TDEE (Total Daily Energy Expenditure): Total calories burned including activity
These calculations are estimates based on scientific formulas. Individual metabolic rates can vary. Consult with a healthcare or nutrition professional for personalized advice.
How the BMR & TDEE Calculator Works
Understanding your body's energy needs is the foundation of any effective diet or fitness plan. Our BMR & TDEE Calculator is a comprehensive tool that provides this crucial information by estimating two key metrics:
- Basal Metabolic Rate (BMR): This is the number of calories your body burns at complete rest—the energy required to support vital functions like breathing, circulation, and cell production. It's the baseline for your daily energy needs.
- Total Daily Energy Expenditure (TDEE): This is the total number of calories you burn in a 24-hour period, including all your activities. It's your BMR plus the calories burned through exercise and daily living. Your TDEE is the 'maintenance' number of calories you need to eat to maintain your current weight.
The calculator uses multiple scientific formulas to provide a well-rounded estimate:
- Mifflin-St Jeor Equation: Considered one of the most accurate BMR formulas for the general population. It uses your weight, height, age, and gender.
- Revised Harris-Benedict Equation: An updated version of an older formula, still widely used and provides a reliable second opinion.
- Katch-McArdle Formula (Optional): If you provide your body fat percentage, the calculator also uses this formula. It is considered highly accurate for leaner, more athletic individuals because it's based on lean body mass rather than total weight.
After calculating an average BMR from these methods, the tool multiplies it by an activity factor (from sedentary to extremely active) to determine your TDEE. Finally, it provides sample calorie targets for weight loss or gain and estimates your daily macronutrient needs based on a balanced diet.
Tips for Using Your Calorie Results
1. Use TDEE as Your Starting Point
Your TDEE is your daily calorie budget. To lose weight, you must consume fewer calories than your TDEE (a calorie deficit). To gain weight (build muscle), you must consume more (a calorie surplus). A deficit or surplus of 500 calories per day generally leads to a loss or gain of about 1 pound per week.
2. Be Honest About Your Activity Level
The most common error in using this calculator is overestimating activity level. Most office workers who exercise 3-4 times a week are "Lightly Active" or "Moderately Active," not "Very Active." Be realistic with your selection to get the most accurate TDEE.
3. Use Body Fat Percentage for Better Accuracy if Possible
If you know your body fat percentage (even an estimate from our Body Fat Calculator), inputting it will enable the Katch-McArdle formula. This is particularly useful for individuals who are very muscular or very lean, as it separates lean mass from fat mass for a more precise metabolic rate calculation.