Fitness Calculator

BMR & TDEE Calculator

Estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

Your Estimated Metabolic Rates:

Basal Metabolic Rate (BMR):

Total Daily Energy Expenditure (TDEE):

Your BMR is the number of calories your body needs to perform basic, life-sustaining functions. Your TDEE is the total number of calories you burn in a day, including physical activity.

Understanding Your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE)

Whether your goal is weight loss, muscle gain, or simply maintaining a healthy lifestyle, understanding your body's energy needs is fundamental. This BMR & TDEE calculator provides an estimate of how many calories your body burns daily, giving you a crucial starting point for your fitness journey.

What is Basal Metabolic Rate (BMR)?

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic, life-sustaining functions while at rest. These essential functions include breathing, circulation, cell production, nutrient processing, and maintaining body temperature. Even when you're sleeping or just sitting still, your body is constantly expending energy. Your BMR accounts for the largest portion of your daily calorie expenditure, typically 60-75% of the total calories you burn.

Factors influencing your BMR include:

• Age: BMR generally decreases with age as muscle mass tends to decline.
• Gender: Men typically have higher BMRs than women due to greater muscle mass.
• Weight: Heavier individuals generally have higher BMRs.
• Height: Taller individuals tend to have higher BMRs.
• Body Composition: Muscle tissue burns more calories at rest than fat tissue.
• Genetics: Individual metabolic rates can vary due to genetic factors.

What is Total Daily Energy Expenditure (TDEE)?

While BMR tells you how many calories you burn at rest, your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a 24-hour period, taking into account all physical activity. TDEE is your BMR plus the calories burned through digestion (Thermic Effect of Food – TEF) and physical activity (Non-Exercise Activity Thermogenesis – NEAT, and Exercise Activity Thermogenesis – EAT).

Your TDEE is calculated by multiplying your BMR by an activity factor, which reflects your typical level of physical activity throughout the week:

• Sedentary: Little or no exercise.
• Lightly Active: Light exercise/sports 1-3 days/week.
• Moderately Active: Moderate exercise/sports 3-5 days/week.
• Very Active: Hard exercise/sports 6-7 days a week.
• Extra Active: Very hard exercise/sports & physical job or 2x training.

How to Use This Calculator

To use the calculator, simply input your gender, age, weight in kilograms, height in centimeters, and select your average weekly activity level. The calculator will then provide you with:

1. Your BMR: The calories your body burns at rest.
2. Your TDEE: The total calories you burn daily, including activity.

Realistic Examples:

Let's look at a couple of examples:

Example 1: Moderately Active Male

• Gender: Male
• Age: 30 years
• Weight: 75 kg
• Height: 180 cm
• Activity Level: Moderately active (exercise 3-5 days/week)
• Calculation:
  • BMR = (10 * 75) + (6.25 * 180) – (5 * 30) + 5 = 750 + 1125 – 150 + 5 = 1730 calories
  • TDEE = 1730 * 1.55 = 2681.5 calories
• Result: BMR ≈ 1730 calories/day, TDEE ≈ 2682 calories/day

Example 2: Lightly Active Female

• Gender: Female
• Age: 25 years
• Weight: 60 kg
• Height: 165 cm
• Activity Level: Lightly active (exercise 1-3 days/week)
• Calculation:
  • BMR = (10 * 60) + (6.25 * 165) – (5 * 25) – 161 = 600 + 1031.25 – 125 – 161 = 1345.25 calories
  • TDEE = 1345.25 * 1.375 = 1849.71875 calories
• Result: BMR ≈ 1345 calories/day, TDEE ≈ 1850 calories/day

Using Your BMR and TDEE for Fitness Goals:

• Weight Loss: To lose weight, you generally need to consume fewer calories than your TDEE. A common recommendation is to create a deficit of 500-750 calories per day to lose 1-1.5 pounds per week.
• Weight Maintenance: To maintain your current weight, aim to consume roughly the same number of calories as your TDEE.
• Weight Gain (Muscle Mass): To gain weight, particularly muscle, you'll need to consume more calories than your TDEE. A surplus of 250-500 calories per day is often recommended, combined with resistance training.

Remember, these are estimates. Individual metabolism can vary, and factors like body composition, genetics, and specific health conditions can influence your actual calorie needs. It's always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice.

Unit Conversion Tip: If you know your weight in pounds, divide by 2.20462 to get kilograms. If you know your height in inches, multiply by 2.54 to get centimeters.