Your body needs energy every day, even when you're doing absolutely nothing. Understanding how much energy you need is essential for effective weight management. This is where BMR and TDEE come in.
What Are BMR and TDEE?
Your body needs energy every day, even when you're doing absolutely nothing. Understanding how much energy you need is essential for effective weight management.
Basal Metabolic Rate (BMR)
The amount of energy your body needs to perform its most basic life-sustaining functions when completely at rest.
Total Daily Energy Expenditure (TDEE)
The total number of calories you burn in a day, including your BMR plus all your activities.
Why Knowing Your BMR and TDEE Matters
Understanding these numbers gives you powerful information for your health journey that can transform how you approach your goals.
Weight Management
Know exactly how many calories you need to maintain, lose, or gain weight effectively.
Right Amount
Eat the right amount for your body - no more guessing or following generic plans.
Energy Levels
Maintain better energy levels by avoiding under-eating and proper fueling.
Efficient Progress
Make more efficient progress towards your goals with precise targets.
How We Calculate Your BMR
Our calculator uses the most respected scientific formulas to determine your BMR, including the Mifflin-St Jeor Equation - widely regarded as the most accurate for most people.
The Mifflin-St Jeor Equation
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
From BMR to TDEE: Activity Levels
Your TDEE is calculated by multiplying your BMR by an activity factor that reflects your lifestyle. Our calculator helps you determine which level best represents your routine.
Sedentary
Little or no exercise
BMR × 1.2
Lightly Active
Light exercise 1-3 days/week
BMR × 1.375
Moderately Active
Moderate exercise 3-5 days/week
BMR × 1.55
Very Active
Hard exercise 6-7 days/week
BMR × 1.725
Using Your Numbers
Once you know your BMR and TDEE, you can make informed decisions about your nutrition based on your goals:
Weight Loss
Create a moderate deficit of 500 calories below your TDEE for sustainable fat loss of about 0.5kg per week.
Example: TDEE 2,500 → aim for 2,000 calories daily
Maintenance
Match your calories to your TDEE to maintain your current weight.
Perfect after reaching your goal weight
Weight Gain
Add 250-500 calories above your TDEE for muscle growth while minimizing fat gain.
Example: TDEE 2,500 → aim for 2,750-3,000 calories
Factors That Influence Your Numbers
Several key factors affect your energy needs that our calculator takes into account:
Age
Your BMR typically decreases by about 2% per decade after age 20, requiring adjustments over time.
Muscle Mass
More muscle means a higher BMR, as muscle tissue burns more calories even at rest.
Body Size
Larger bodies generally require more energy for basic functions and movement.
Sex
Men typically have higher BMRs due to greater muscle mass and different hormonal profiles.
Common Questions
Why Different BMRs?
Everyone's body is unique - factors like height, weight, age, muscle mass, and genetics cause variations in metabolic rate.
Increase BMR?
Yes! Building muscle through strength training is most effective, as muscle tissue burns more calories even at rest.
Calculation Accuracy
Our calculators provide reliable estimates based on proven scientific formulas, serving as an excellent starting point.
When to Recalculate?
Recalculate every 5-10kg of weight change to maintain accuracy as your body composition changes.