Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Get personalized calorie goals for weight loss, maintenance, or gain.
Mifflin-St Jeor Equation (more accurate for modern populations):
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Harris-Benedict Equation (original formula):
Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)
Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)
TDEE = BMR × Activity Factor
BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic physiological functions at complete rest — such as breathing, circulation, cell production, and temperature regulation. In simple terms, BMR is the minimum number of calories you would burn if you stayed in bed all day doing nothing. Understanding your BMR is the foundation of any effective weight management plan.
The most accurate formula for calculating BMR is the Mifflin-St Jeor equation:
For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Our BMR calculator online uses this formula for maximum accuracy.
BMR is your calorie burn at complete rest. TDEE (Total Daily Energy Expenditure) is your actual daily calorie burn including all physical activity. TDEE = BMR × Activity Multiplier. For a sedentary person, TDEE ≈ BMR × 1.2. For a very active person, TDEE ≈ BMR × 1.725. Eating fewer calories than your TDEE results in weight loss.
To lose weight, create a calorie deficit by eating less than your TDEE. A deficit of 500 calories per day leads to approximately 0.5 kg of fat loss per week. Never eat below your BMR for extended periods as this can slow metabolism, cause muscle loss, and harm your health. Always aim for a moderate deficit of 300-500 calories below TDEE.
Build muscle through strength training — muscle tissue burns more calories than fat even at rest. Stay hydrated as dehydration can slow metabolism. Eat enough protein, as digesting protein burns more calories than carbs or fat (thermic effect of food). Get adequate sleep as sleep deprivation suppresses BMR. These strategies help you boost your metabolism naturally over time.
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while at rest. It represents the minimum calories needed to keep you alive.
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It estimates the total calories you burn per day including physical activity. This is the number of calories needed to maintain your current weight.
The Mifflin-St Jeor equation is generally considered more accurate for modern populations as it was developed more recently (1990) using a broader sample. However, individual variations exist, so both formulas are provided for reference.
To lose weight, create a calorie deficit by consuming fewer calories than your TDEE. A deficit of 500 calories per day typically results in about 1 pound (0.5 kg) of weight loss per week. Never go below your BMR for extended periods.
Macronutrient ratios help ensure balanced nutrition. Protein supports muscle maintenance, carbohydrates provide energy, and fats support hormone function. The 30/40/30 ratio is a general guideline; individual needs may vary based on goals and preferences.
