What BMR and TDEE are
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest, just to keep vital functions running (breathing, circulation, body temperature). TDEE (Total Daily Energy Expenditure) adds your daily activity to your BMR — it's the number of calories you actually need to eat to maintain your current weight.
Formula used
This calculator uses the Mifflin-St Jeor formula (1990), widely considered by dietitians to be the most accurate among the classic formulas (more accurate than the older Harris-Benedict equation, according to validation studies): Men: BMR = 10×weight + 6.25×height − 5×age + 5 and Women: BMR = 10×weight + 6.25×height − 5×age − 161 (weight in kg, height in cm). TDEE multiplies BMR by an activity factor (from 1.2 for sedentary up to 1.9 for extremely active).
This calculator is only an educational estimate and does not replace guidance from a registered dietitian or doctor, especially with specific health conditions.
Frequently asked questions
Why are BMR and TDEE different?
BMR is only the energy needed to keep the body running at complete rest (not even sitting up or standing count); TDEE adds all your daily activity on top of that, including exercise, work and everyday tasks — so TDEE is always higher than BMR.
How many calories should I cut to lose weight?
A deficit of about 500 kcal/day below your TDEE tends to produce roughly 0.5 kg (about 1 lb) of weight loss per week, considered a safe and sustainable pace by most nutrition guidelines — much larger deficits can be hard to sustain and generally call for professional supervision.