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Free BMR & TDEE Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Knowing these numbers is the solid foundation for any diet, weight loss, or muscle-building plan.
What is BMR?
BMR is the number of calories your body burns at rest just to keep you alive (breathing, blood circulation, cell growth). It accounts for about 60-75% of your total daily calorie burn.
What is TDEE?
TDEE takes your BMR and multiplies it by your activity level. This represents the total number of calories you burn in a day.
How to Use This for Weight Loss
- To Lose Weight: Eat 500 calories less than your TDEE per day (~1 lb loss/week).
- To Gain Muscle: Eat 250-500 calories more than your TDEE per day.
- To Maintain: Eat exactly your TDEE calories.