How to Calculate Calorie Burn Rate

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Daily Calorie Burn Rate Calculator

Male Female
Sedentary (Little to no exercise) Lightly Active (Exercise 1-3 days/week) Moderately Active (Exercise 3-5 days/week) Very Active (Exercise 6-7 days/week) Extra Active (Hard labor or 2x daily training)

Your Results

Basal Metabolic Rate (BMR):
Total Daily Energy Expenditure (TDEE):

This is the number of calories you burn daily to maintain your current weight.

function calculateBurnRate() { var gender = document.getElementById('calorie-gender').value; var age = parseFloat(document.getElementById('calorie-age').value); var weight = parseFloat(document.getElementById('calorie-weight').value); var height = parseFloat(document.getElementById('calorie-height').value); var activity = parseFloat(document.getElementById('calorie-activity').value); var resultsDiv = document.getElementById('calorie-results'); if (isNaN(age) || isNaN(weight) || isNaN(height)) { alert("Please enter valid numbers for age, weight, and height."); return; } var bmr; // Mifflin-St Jeor Equation if (gender === 'male') { bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5; } else { bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161; } var tdee = bmr * activity; document.getElementById('bmr-output').innerText = Math.round(bmr).toLocaleString() + " kcal/day"; document.getElementById('tdee-output').innerText = Math.round(tdee).toLocaleString() + " kcal/day"; resultsDiv.style.display = 'block'; }

How to Calculate Calorie Burn Rate: A Complete Guide

Understanding your calorie burn rate is the foundation of any successful fitness or weight management plan. Whether you want to lose weight, gain muscle, or maintain your current physique, knowing exactly how much energy your body uses every day is essential.

What is Total Daily Energy Expenditure (TDEE)?

Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a 24-hour period. It is comprised of four main components:

  • Basal Metabolic Rate (BMR): The energy required to keep your body functioning at rest (breathing, circulating blood, cell production).
  • Thermic Effect of Food (TEF): The energy used to digest, absorb, and process nutrients.
  • Non-Exercise Activity Thermogenesis (NEAT): Energy spent on daily movement that isn't intentional exercise (walking to the car, fidgeting, cleaning).
  • Thermic Effect of Activity (TEA): Energy burned during intentional exercise and sports.

The Science: The Mifflin-St Jeor Equation

Our calculator uses the Mifflin-St Jeor Equation, currently considered the most accurate standard for predicting BMR in healthy adults. The formula differs slightly based on biological sex:

Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5

Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Practical Examples

To see how this works in real life, let's look at two different profiles:

Example 1: The Sedentary Office Worker

A 35-year-old male weighing 85kg at 180cm tall who works a desk job and does not exercise.

  • BMR: ~1,790 calories
  • Activity Multiplier: 1.2
  • Daily Burn Rate: 2,148 calories

Example 2: The Active Athlete

A 28-year-old female weighing 65kg at 165cm tall who exercises 5 days a week.

  • BMR: ~1,390 calories
  • Activity Multiplier: 1.55
  • Daily Burn Rate: 2,155 calories

How Activity Levels Change the Result

The activity multiplier is the most subjective part of the calculation. Use this table to choose the right level for your lifestyle:

Category Multiplier Description
Sedentary 1.2 Little or no exercise, desk job.
Lightly Active 1.375 Light exercise/sports 1-3 days/week.
Moderately Active 1.55 Moderate exercise 3-5 days/week.
Very Active 1.725 Hard exercise 6-7 days/week.

Frequently Asked Questions

Does muscle mass increase calorie burn?
Yes. Muscle tissue is more metabolically active than fat tissue. This means the more muscle you have, the higher your BMR will be, even when you are sleeping.

How often should I recalculate my burn rate?
You should recalculate your TDEE every time you lose or gain 2-5kg, as your body's energy requirements change with your body mass.

Is the calculator 100% accurate?
While the Mifflin-St Jeor formula is highly accurate for most, it is still an estimation. Factors like genetics, thyroid function, and body composition (body fat percentage) can cause individual variances.

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