BMR & TDEE Calculator
Calculate your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and custom calorie targets for fat loss or muscle gain.
Total Daily Energy Expenditure
Burned completely at rest
500 kcal daily caloric deficit
300 kcal surplus for hypertrophy
| Fitness Goal | Calories / Day | Estimated Weekly Rate |
|---|---|---|
| Maintain Weight (TDEE) | 2,728 kcal | 0.0 lbs / week |
| Mild Weight Loss (-0.5 lb/wk) | 2,478 kcal | -0.5 lbs / week (-250 kcal/day) |
| Standard Weight Loss (-1 lb/wk) | 2,228 kcal | -1.0 lb / week (-500 kcal/day) |
| Aggressive Cut (-2 lbs/wk) | 1,728 kcal | -2.0 lbs / week (-1000 kcal/day) |
| Lean Muscle Growth (Bulking) | 3,028 kcal | +0.5 lbs / week (+300 kcal/day) |
How Basal Metabolic Rate and Energy Expenditure Work
Energy balance is the governing scientific law of body weight regulation: calories in versus calories out (CICO). By determining your baseline resting expenditure (BMR) and layering your daily physical activity (TDEE), you can manipulate caloric intake with precision.
Mifflin-St Jeor Equations
Fitness & Nutrition Applications
- ✓Sustainable Fat Loss & Calorie Deficits
Determine the exact daily calorie ceiling needed to burn 1 to 2 pounds of body fat per week without crashing metabolic rate.
- ✓Bodybuilding & Lean Muscle Hypertrophy
Calculate a controlled 250 to 300 kcal surplus to maximize muscle protein synthesis while preventing excess fat gain.
- ✓Reverse Dieting & Metabolism Recovery
Establish true baseline maintenance calories after prolonged dieting to safely restore metabolic output.
- ✓Personal Trainers & Fitness Coaching
Quickly set initial caloric and macronutrient targets for fitness clients based on validated physiological models.
Why Use This Metabolic Calculator
Mifflin-St Jeor Clinical Equation
Utilizes the gold-standard equation recognized by the Academy of Nutrition and Dietetics as the most accurate metabolic predictor.
Full TDEE Activity Scaling
Accounts for sedentary office work up to two-a-day athlete training protocols with 5 activity tiers.
Clear Goal-Based Targets
Provides precise daily calorie thresholds for maintenance, mild deficit (-250 kcal), standard fat loss (-500 kcal), and bulking (+300 kcal).
Macronutrient Distribution Baseline
Includes recommended daily grams of protein, complex carbohydrates, and dietary fats.
Frequently Asked Questions
What is Basal Metabolic Rate (BMR)?
Your Basal Metabolic Rate (BMR) is the total number of calories your body burns at complete rest to sustain vital biological functions, such as breathing, cellular repair, heartbeat, hormone synthesis, and brain activity.
What is the difference between BMR and TDEE?
BMR represents zero-activity resting calories. Total Daily Energy Expenditure (TDEE) includes your BMR plus the thermic effect of food (digestion), non-exercise physical activity (walking, fidgeting), and formal exercise. TDEE is your true daily maintenance calorie requirement.
How many calories should I eat to lose 1 pound of fat per week?
One pound of stored body fat equates to approximately 3,500 calories. Creating a 500-calorie daily deficit below your TDEE produces a 3,500-calorie deficit over 7 days, resulting in approximately 1 pound of safe, sustainable fat loss per week.
Why is the Mifflin-St Jeor equation preferred over Harris-Benedict?
Peer-reviewed clinical studies have repeatedly shown that the Mifflin-St Jeor equation is within 10% of true laboratory-measured resting metabolic rate for the vast majority of healthy adults, whereas the older Harris-Benedict formula tends to overestimate caloric burn by up to 5%–15%.
More Health Tools
Need a Brain Break? ☕
Done working on your task? Take a quick 60-second break, test your reflexes, and flap through infinite pixel obstacles in Sky Flap!