Basal Metabolic Rate (BMR)

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic physiological functions like breathing, circulation, cell production, and brain function. It represents the minimum energy needed to keep your body functioning while completely at rest.

BMR accounts for approximately 60-75% of your total daily energy expenditure. Factors that affect BMR include age, gender, height, weight, and body composition. Generally, men have higher BMRs than women due to typically higher muscle mass, and BMR decreases with age as muscle mass naturally declines.

This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate BMR formulas. It takes into account your age, gender, height, and weight to estimate your metabolic rate.

Total Daily Energy Expenditure (TDEE)

Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including BMR plus all physical activity. TDEE = BMR × Activity Multiplier. The activity multiplier accounts for your daily movement and exercise:

• Sedentary (1.2): Little or no exercise, desk job
• Lightly Active (1.375): Light exercise 1-3 days/week
• Moderately Active (1.55): Moderate exercise 3-5 days/week
• Very Active (1.725): Hard exercise 6-7 days/week
• Extremely Active (1.9): Very hard exercise, physical job

Your TDEE represents the number of calories you need to maintain your current weight. To lose weight, consume fewer calories than your TDEE. To gain weight, consume more calories than your TDEE.

1. Enter your age: Age affects metabolism, with BMR generally decreasing as you get older.
2. Select your gender: Men typically have higher BMRs due to generally higher muscle mass and different hormonal profiles.
3. Enter your height: You can use centimeters or feet/inches. Taller people generally have higher BMRs due to larger body surface area.
4. Enter your weight: Use kilograms or pounds. Current weight is used in the BMR calculation.
5. Select your activity level: Be honest about your activity level. Overestimating can lead to consuming too many calories, while underestimating may result in insufficient energy intake.
6. Choose your goal: Select whether you want to maintain, lose, or gain weight. The calculator will adjust your calorie target accordingly.

The calculator will automatically display your BMR, TDEE, and goal-based calorie target. Results update in real-time as you change inputs.

BMR (Basal Metabolic Rate)

This is the number of calories your body needs at complete rest. Even if you spent the entire day in bed, your body would burn this many calories just to maintain basic functions. This number helps you understand your baseline metabolism.

TDEE (Total Daily Energy Expenditure)

This is your total daily calorie burn including all activity. To maintain your current weight, consume calories equal to your TDEE. This number accounts for your BMR plus all physical activity throughout the day.

Goal-Based Calorie Target

Based on your selected goal, the calculator adjusts your calorie target:

• Lose Weight: TDEE minus 500 calories (aims for ~1 lb/week loss)
• Maintain Weight: Equal to TDEE
• Gain Weight: TDEE plus 500 calories (aims for ~1 lb/week gain)

These are general guidelines. Individual needs may vary based on metabolism, body composition, and other factors. Consult with healthcare professionals for personalized advice.

• Be honest about activity level: Overestimating can sabotage your goals. Most people are less active than they think.
• Track consistently: Use a food diary or app to track calories accurately. Many people underestimate their intake.
• Adjust gradually: Don't make drastic calorie cuts. Gradual changes are more sustainable and less likely to slow your metabolism.
• Focus on nutrition: Not all calories are equal. Prioritize whole foods, lean proteins, fruits, vegetables, and whole grains.
• Reassess regularly: As you lose or gain weight, your BMR and TDEE change. Recalculate every few weeks or after significant weight changes.
• Consider professional guidance: For significant weight changes or health concerns, consult with registered dietitians or healthcare providers.