Calculator BMR and TDEE

What is basal metabolic rate (BMR)?

The basal metabolic rate (BMR) is the minimum amount of energy your body needs at complete rest to maintain vital functions: breathing, blood circulation, brain function, and temperature regulation. It accounts for between 60% and 75% of the total calories you burn each day.

Knowing your BMR is the first step to planning your diet smartly, as it tells you how many calories your body consumes without any physical activity.

How BMR is calculated: Mifflin-St Jeor formula

Our calculator uses the Mifflin-St Jeor formula, considered one of the most accurate for estimating basal metabolism. It was published in 1990 and is the reference used by most sports nutrition professionals.

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

What is total daily energy expenditure (TDEE)?

The total daily energy expenditure (TDEE) is the total number of calories your body burns over a full day. It includes your basal metabolism, physical activity you perform, and the thermic effect of food (the energy your body uses to digest food).

To calculate it, we multiply your BMR by an activity factor:

• Sedentary (little or no exercise): BMR × 1.2
• Lightly active (exercise 1-3 days/week): BMR × 1.375
• Moderately active (exercise 3-5 days/week): BMR × 1.55
• Very active (exercise 6-7 days/week): BMR × 1.725
• Extra active (professional athlete or intense physical work): BMR × 1.9

How to use your BMR and TDEE to achieve your goals

Once you know your total daily energy expenditure, you can adjust your diet according to your goal:

• Lose fat: consume between 300 and 500 calories less than your TDEE (caloric deficit).
• Gain muscle mass: consume between 200 and 400 calories more than your TDEE (caloric surplus).
• Maintain your weight: consume the same amount of calories as your TDEE.

To plan your meals more precisely, you can also use our hydration calculator and make sure your water intake matches your nutritional plan.

If you want to dive deeper into this topic, check out our comprehensive guide on basal metabolic rate and energy expenditure. And if you have any questions, join our fitness community on Discord where hundreds of athletes share advice and experiences.