What is the difference between BMR and TDEE?

Basal Metabolic Rate (BMR) is the baseline number of calories your body burns at complete rest to maintain vital involuntary functions (heartbeat, respiration, cellular repair). Total Daily Energy Expenditure (TDEE) includes BMR plus calories burned through daily movement, work, exercise, and food digestion.

How large of a daily calorie deficit is recommended for safe weight loss?

A moderate calorie deficit of 300 to 500 calories per day below your maintenance TDEE is standard for sustainable fat loss of approximately 0.5 to 1.0 pound (0.25–0.5 kg) per week while preserving lean muscle mass and metabolic health.

Why is the Mifflin-St Jeor equation preferred over the older Harris-Benedict formula?

Clinical validation studies published in the Journal of the Academy of Nutrition and Dietetics demonstrated that the Mifflin-St Jeor equation is within 10% of measured resting energy expenditure in the majority of non-obese and obese individuals, outperforming older formulas.

Should I eat below my calculated BMR to lose weight faster?

Consistently eating below your BMR is generally not recommended without physician supervision, as severe caloric restriction can trigger adaptive thermogenesis (metabolic slowdown), hormonal disruptions, micronutrient deficiencies, and lean muscle wasting.

Health & Calculators

Calorie & Daily TDEE Calculator

Estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the scientific Mifflin-St Jeor formula.

Biological Sex:

Units:

Age (15–100)*

Height (cm)*

Weight (kg)*

Daily Physical Activity Level

Daily Maintenance Calories (TDEE)

2,678 kcal/ day

Basal Metabolic Rate (BMR): 1,728 kcal/day at total rest

Calculated for Male, 28 yrs, 178 cm, 75 kg

Maintenance (TDEE)2,678 kcal/day

Mild Weight Loss (-0.5 kg/wk)2,178 kcal/day

Mild Muscle Gain (+0.5 kg/wk)3,178 kcal/day

Basal Metabolic Rate (BMR)1,728 kcal/day

Weight Loss

2,178 kcal/day

Deficit of 500 kcal/day to lose ~1 lb (0.5 kg) of body fat per week safely.

Maintain Weight

2,678 kcal/day

Exact equilibrium energy balance for current activity and body weight.

Lean Muscle Gain

3,178 kcal/day

Surplus of 500 kcal/day combined with progressive resistance training.

Medical Disclaimer: This calorie calculator provides general nutritional estimates based on the Mifflin-St Jeor equation. Consult a licensed physician or registered dietitian before starting any restrictive dietary regimen.

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What is Calorie & TDEE Calculator?

Daily calorie requirements depend on your resting metabolic rate, physical activity level, and body composition goals. Our Calorie Calculator computes your Basal Metabolic Rate (BMR) using the clinically validated Mifflin-St Jeor equation and determines your Total Daily Energy Expenditure (TDEE) with calibrated deficit and surplus calorie targets for sustainable fat loss, weight maintenance, or muscle gain.

Designed for accuracy, speed, and privacy, this tool runs entirely on your local device with zero network latency.

How to Use the Calorie & TDEE Calculator

1
Select your Biological Sex, Age, Height, and Weight in either Metric or Imperial units.
2
Choose your physical Activity Level (ranging from Sedentary desk work to Very Active athletic training).
3
Review your estimated daily Basal Metabolic Rate (BMR) and maintenance Total Daily Energy Expenditure (TDEE).
4
Inspect target daily calorie recommendations tailored for mild weight loss (-250 kcal), standard fat loss (-500 kcal), or muscle building (+300 kcal).

Formula & Calculation Logic

Where W = Weight in kg, H = Height in cm, and A = Age in years. TDEE multiplies BMR by Physical Activity Level (PAL) factors ranging from 1.20 (sedentary) to 1.90 (extreme physical training).

Mifflin-St Jeor BMR: Men = 10W + 6.25H - 5A + 5 | Women = 10W + 6.25H - 5A - 161 | TDEE = BMR * Activity Multiplier

Calorie & TDEE Calculator Frequently Asked Questions

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