🔥 Calculate basal metabolism and calories burned

Calculate basal metabolism (BMR) and total daily calories expended (TDEE) using the Mifflin-St Jeor formula.

PFC balance (approximate)

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  • Automatic calculation by simply entering height, weight, age, gender, and activity level
  • Target calories for maintenance, weight loss, and weight gain are displayed
  • PFC balance is a general guideline only

What is TDEE?

TDEE (Total Daily Energy Expenditure) represents total calories your body burns daily through metabolism, movement, exercise, and digestion. This calculator determines personal TDEE by analyzing basal metabolic rate (BMR)—baseline calories required for rest—then multiplying by activity level. Understanding TDEE proves essential for fitness goals, whether losing weight, building muscle, or maintaining physique. The calculator uses five inputs: height, weight, age, sex, and activity level, providing personalized caloric recommendations. This scientific approach eliminates guesswork, replacing it with data-driven targets tailored to your specific composition and lifestyle. Accurate TDEE calculation forms the foundation for sustainable, measurable fitness results.

How to Use

Enter your height, current weight, age, and biological sex. Select activity level: sedentary (minimal exercise), lightly active (1-3 days weekly), moderately active (3-5 days weekly), very active (6-7 days weekly), or extremely active (intense daily exercise). The calculator instantly computes two values: your BMR (calories burned at complete rest) and TDEE (total daily calorie expenditure). Record these figures for meal and exercise planning. For weight loss, consume 300-500 calories below TDEE. For muscle gain, eat 300-500 calories above TDEE. Recalculate quarterly as weight and fitness level change, ensuring targets remain accurate for evolving physiology.

Use Cases

TDEE calculation supports numerous health applications:• Weight loss planning: Create sustainable deficits targeting 1-2 pounds weekly
• Muscle building: Establish surpluses supporting progressive strength gains
• Maintenance planning: Identify exact calories for weight stability
• Macronutrient distribution: Calculate protein, carbs, and fat targets
• Fitness progress tracking: Monitor TDEE changes as composition evolves
• Nutrition app calibration: Input calculated values for accurate monitoring
• Coach collaboration: Share values with trainers for personalized guidance
Whether competing, managing weight conditions, or establishing healthy habits, personalized TDEE provides the numerical foundation for evidence-based decision-making and sustainable lifestyle changes.

Tips & Insights

BMR represents approximately 60-75% of total daily burn for sedentary individuals. Activity multipliers vary significantly—miscalculating this factor proves the most common TDEE error. Metabolism slows with extended restriction, meaning TDEE decreases during weight loss phases. Conversely, consistent overfeeding slightly increases rate. Muscle tissue burns more calories than fat, so strength training indirectly increases BMR. Account for thermic effect of food (about 10% of calories burned during digestion). Remember calculations provide estimates, not absolutes; individual variation exists based on genetics and hormones. Track actual weight changes weekly, adjusting calories if progress stalls.

Frequently Asked Questions

What is basal metabolism (BMR)?

It is the energy expended to sustain life at rest.

What is TDEE?

Total calories consumed per day, calculated by multiplying basal metabolism by the amount of activity.

How can I lose weight?

You can lose weight healthily if you continue to eat 300-500 kcal less than TDEE.

What do the activity level options mean?

Sedentary means little to no exercise; lightly active is 1-3 days per week; moderately active is 3-5 days; very active is 6-7 days; extremely active is for athletes or those with physical jobs plus daily training. Each level multiplies your BMR differently.

How accurate are these calculations?

The calculator uses established scientific formulas that are statistically accurate for average populations. However, individual metabolism varies by 10-20% due to genetics and muscle composition. Use results as a starting point and adjust based on actual weight changes.

Should I recalculate if my weight changes?

Yes, recalculate whenever you lose or gain 5+ pounds, as your metabolic rate will shift. Also recalculate every 3-6 months during weight loss, since metabolism adapts to consistent calorie intake over time.

What's the difference between the Harris-Benedict and Mifflin-St Jeor formulas?

Harris-Benedict is older and tends to overestimate slightly; Mifflin-St Jeor is newer and generally more accurate for modern populations. Both are widely used—try both to see which aligns better with your real-world weight changes.

What calorie deficit is safe for weight loss?

A deficit of 300-500 calories per day (losing 0.5-1 pound weekly) is safe and sustainable. Larger deficits risk muscle loss and metabolic slowdown. Never eat below your BMR, your body's minimum calorie needs at complete rest.

How do I use TDEE to maintain my current weight?

To maintain weight, consume approximately your TDEE calories daily. This number accounts for all your activity; eating less causes weight loss, eating more causes weight gain. Track actual results for 2-3 weeks to fine-tune the number.