Daily Metabolic Rate Calculator
Calculate your TDEE (Total Daily Energy Expenditure)
Your Results
*This represents the number of calories you burn per day to maintain your current weight.
How to Calculate Daily Metabolic Rate
Understanding your daily metabolic rate is the cornerstone of effective weight management. Your metabolic rate is split into two main components: your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE).
1. Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body burns at rest to maintain vital functions like breathing, circulating blood, and cell production. This calculator uses the Mifflin-St Jeor Equation, which is widely considered the most accurate for modern lifestyles:
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
2. Total Daily Energy Expenditure (TDEE)
TDEE is the total number of calories you burn in a 24-hour period including physical activity. To find this, we multiply your BMR by an "Activity Factor":
| Activity Level | Multiplier |
|---|---|
| Sedentary | 1.2 |
| Lightly Active | 1.375 |
| Moderately Active | 1.55 |
| Very Active | 1.725 |
Example Calculation
Consider a 35-year-old male who weighs 80kg, stands 180cm tall, and is moderately active:
- Step 1 (BMR): (10 × 80) + (6.25 × 180) – (5 × 35) + 5 = 1,755 kcal
- Step 2 (TDEE): 1,755 × 1.55 = 2,720 calories per day
This individual would need to consume approximately 2,720 calories daily to maintain his current weight. To lose weight, he would aim for a deficit (e.g., 2,220 kcal), and to gain weight, a surplus (e.g., 3,000 kcal).