Mis Interest Rate Calculator

by

Advanced BMR & TDEE Calculator

Male Female
Sedentary (Office job, little to no exercise) Lightly Active (Light exercise 1-3 days/week) Moderately Active (Moderate exercise 3-5 days/week) Very Active (Heavy exercise 6-7 days/week) Extra Active (Very heavy exercise, physical job, 2x training)

Your Results

Basal Metabolic Rate (BMR): –
Daily Maintenance Calories (TDEE): –

To lose weight (approx 0.5kg/week), aim for: – calories/day.

To gain weight (approx 0.5kg/week), aim for: – calories/day.

function calculateMetabolism() { var gender = document.getElementById('gender').value; var age = parseFloat(document.getElementById('age').value); var weight = parseFloat(document.getElementById('weight').value); var height = parseFloat(document.getElementById('height').value); var activity = parseFloat(document.getElementById('activity').value); if (isNaN(age) || isNaN(weight) || isNaN(height)) { alert("Please enter valid numbers for age, weight, and height."); return; } var bmr = 0; // 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; var loss = tdee – 500; var gain = tdee + 500; document.getElementById('bmr-result').innerText = Math.round(bmr) + " kcal/day"; document.getElementById('tdee-result').innerText = Math.round(tdee) + " kcal/day"; document.getElementById('weight-loss').innerText = Math.round(loss); document.getElementById('weight-gain').innerText = Math.round(gain); document.getElementById('results-box').style.display = 'block'; }

Understanding BMR and TDEE

If you have ever embarked on a fitness journey, you have likely come across the terms BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure). These metrics are the foundation of any successful weight management plan, whether your goal is to lose fat, build muscle, or maintain your current physique.

What is Basal Metabolic Rate (BMR)?

Your BMR is the number of calories your body burns at rest to maintain vital functions, such as breathing, heart rate, and temperature regulation. Even if you stayed in bed all day and didn't move a muscle, your body would still require these calories to keep your organs functioning. BMR is influenced by age, sex, weight, and muscle mass.

What is Total Daily Energy Expenditure (TDEE)?

TDEE is an estimation of how many calories you burn per day when exercise and daily activity are taken into account. It is calculated by taking your BMR and multiplying it by an activity factor. This represents the true "maintenance level" of calories you need to consume to keep your weight exactly where it is.

The Science Behind the Calculation

Our calculator uses the Mifflin-St Jeor Equation, which is currently considered the most accurate formula for predicting resting metabolic rate in healthy individuals. The formula differs slightly between biological males and females because lean muscle mass levels typically vary by gender.

Realistic Examples

  • Example A: A 30-year-old male, 180cm tall, weighing 85kg, who works a desk job (Sedentary). His BMR is roughly 1,830 kcal. His TDEE is approximately 2,196 kcal.
  • Example B: A 25-year-old female, 165cm tall, weighing 60kg, who exercises 4 times a week (Moderately Active). Her BMR is roughly 1,365 kcal, but her TDEE jumps to 2,115 kcal because of her activity.

How to Use These Numbers

Once you know your TDEE, you can adjust your caloric intake based on your goals:

  • Weight Loss: Consume 250–500 calories below your TDEE.
  • Weight Gain: Consume 250–500 calories above your TDEE.
  • Maintenance: Eat as close to your TDEE as possible.

Note: While calculators provide a scientific starting point, individual metabolisms vary. Monitor your progress over 2-3 weeks and adjust your calorie intake by small increments (100-200 calories) if you aren't seeing the desired movement on the scale.

Leave a Comment