TDEE Calculator (BMR & TDEE)
Find out how many calories you burn per day. The basis for building weight-loss or muscle-gain diets.
How the calculation works
BMR is calculated with the Mifflin-St Jeor formula and represents your at-rest expenditure. TDEE multiplies BMR by your activity level, estimating total daily calories. From TDEE you set the strategy: a deficit to lose weight, a surplus to gain muscle.
Once you know your TDEE, split the calories with the macro calculator and track progress with a periodic physical assessment.
Frequently asked questions
What are BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy your body burns at rest just to stay alive. TDEE (Total Daily Energy Expenditure) is BMR multiplied by your activity level — i.e., how many calories you burn per day in total.
Which formula does this calculator use?
We use the Mifflin-St Jeor equation, one of the most accurate for estimating BMR, combined with activity factors to get TDEE.
How do I use the result to lose or gain weight?
To lose weight, eat below your TDEE (calorie deficit); to gain muscle, eat above it (surplus). Then split the calories into protein, carbs and fat with the macro calculator.
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