🔥 BMR / TDEE Calculator

Understanding BMR and TDEE

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep you alive. It accounts for roughly 60–70% of total calorie burn.

TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. This is your maintenance number — eat at TDEE to hold weight, below to lose, above to gain.

The Mifflin-St Jeor formula (1990) is generally considered the most accurate for modern populations. The older Harris-Benedict formula (revised 1984) tends to run ~5% higher. Both are estimates — individual metabolism varies by up to ±10%.

Use your TDEE as a starting point, track for 2–3 weeks, and adjust by 100–200 cal based on actual results.