BMR and TDEE calculator

Use this simple and effective BMR and TDEE calculator to estimate your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE).

Our precision weight loss calorie calculator helps you determine the exact number of calories your body needs to maintain its current weight or reach your desired fitness level.

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Age must be between 18 and 120.
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Weight in kilogram (kg).
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Height in centimeter (cm).
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What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories that a person burns in a day through various activities, including basal metabolic rate (BMR), physical activity, and the thermic effect of food.

Calculating your TDEE is useful for understanding how many calories you need to maintain your current weight.

TDEE calculator components

  • Basal Metabolic Rate (BMR): The number of calories your body needs at rest to maintain basic physiological functions such as breathing, circulation, and cell production.
  • Physical Activity: Calories burned through exercise and non-exercise activity. This can vary widely based on an individual's activity level, from sedentary to extra active.
  • Thermic Effect of Food (TEF): The energy expended during the digestion and absorption of food. Different macronutrients (carbohydrates, proteins, and fats) have varying thermic effects.

How is TDEE calculated?

To calculate your TDEE, you can use the TDEE calculator on this web page or the TDEE formula - you multiply your BMR by an activity multiplier that represents your overall activity level throughout the day.

TDEE = BMR * Activity Factor

Our user-friendly BMR calculator uses Harris-Benedict formula which is based on total body weight, height, age, and sex.

Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)

Physical activity level and multiplier

Activity level Activity multiplier
Sedentary: little or no exercise, desk job 1.2
Lightly active : light exercise/ sports 1-3 days/week 1.375
Moderately active: moderate exercise/ sports 6-7 days/week 1.55
Very active: hard exercise every day, or exercising 2 xs/day 1.725
Extra active: hard exercise 2 or more times per day, or training for marathon, or triathlon, etc. 1.9

Source: k-state.edu/paccats - Physical Activity and Controlling Weight

Once you know your TDEE, you can adjust your calorie intake based on your fitness and weight management goals. For example, consuming more calories than your TDEE will result in weight gain, while consuming fewer calories will lead to weight loss.