BMR & TDEE Calculator
Determine your Basal Metabolic Rate and Total Daily Energy Expenditure to plan fat loss, weight maintenance, or lean muscle gain.
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2,289 kcal / day
Complete Guide to BMR, TDEE & Caloric Goal Setting
Whether your goal is rapid fat loss, lean muscle hypertrophy, or maintaining cardiovascular health, energy balance (Calories In vs Calories Out) is the foundational law of human metabolism. Understanding your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) takes the guesswork out of dieting.
The Mifflin-St Jeor Formula
- Men BMR: (10 × W) + (6.25 × H) - (5 × A) + 5
- Women BMR: (10 × W) + (6.25 × H) - (5 × A) - 161
- Where W = Weight in kg, H = Height in cm, A = Age in years.
- TDEE = BMR × Physical Activity Multiplier (1.2 to 1.9)
Caloric Deficit & Surplus Guidelines
- Maintenance: Consume exactly 100% of TDEE.
- Fat Loss (-500 kcal/day): 3,500 kcal weekly deficit ≈ 0.5 kg (1.1 lbs) pure fat loss per week without muscle wasting.
- Lean Bulk (+300 kcal/day): Controlled surplus to fuel muscle protein synthesis while minimizing adipose fat storage.
Frequently Asked Questions (FAQs)
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the minimum baseline energy your body consumes to maintain involuntary vital life functions (breathing, heart rate, brain activity, cellular repair) while lying in bed for 24 hours. TDEE (Total Daily Energy Expenditure) is your BMR plus the extra calories burned through walking, working, exercising, and digesting food (TEF).
Can I eat below my BMR to lose weight faster?
Eating below your BMR is generally not recommended for extended periods because it triggers metabolic adaptation, lethargy, muscle catabolism, and hormonal imbalances (thyroid/testosterone slowdown). A sustainable deficit is 300 to 500 kcal below your TDEE, not below your BMR.
How accurate is the Mifflin-St Jeor equation?
Clinical studies published by the Academy of Nutrition and Dietetics rank the Mifflin-St Jeor formula as the most accurate metabolic predictor for non-obese and obese adults, within ±10% of laboratory indirect calorimetry.