BMR & TDEE Calculator

Basal Metabolic Rate (BMR) is the number of calories your body requires to perform its most basic, life-sustaining functions while at complete rest. These include breathing, circulating blood, regulating temperature, digesting food at a minimal level, and maintaining cell functions.

BMR represents the minimum energy your body needs to survive if you were to do nothing but lie in bed all day.

Total Daily Energy Expenditure (TDEE) refers to the total number of calories your body burns in a day, including not just BMR but also physical activity, digestion, and other daily movements. TDEE gives a more complete picture of your calorie needs based on your lifestyle.

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BMR & TDEE Calculator

BMR & TDEE Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) with precision using multiple scientifically validated formulas.

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Understanding BMR & TDEE

What is Basal Metabolic Rate (BMR)?

Basal Metabolic Rate (BMR) represents the minimum amount of energy your body needs to perform essential functions while at complete rest. These functions include breathing, circulating blood, regulating body temperature, growing and repairing cells, and managing other biochemical processes.

BMR typically accounts for 60-75% of your total daily caloric expenditure, making it the largest component of your energy requirements.

What is Total Daily Energy Expenditure (TDEE)?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn throughout the day, including your BMR, physical activity, and the thermic effect of food (energy required to digest food).

Understanding your TDEE is crucial for weight management. To maintain weight, you should consume approximately the same number of calories as your TDEE. Consuming fewer calories leads to weight loss, while consuming more results in weight gain.

Calculation Methods

Mifflin-St Jeor Equation (Recommended)

For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5

For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161

Revised Harris-Benedict Equation

For men: BMR = 13.397 × weight(kg) + 4.799 × height(cm) - 5.677 × age(y) + 88.362

For women: BMR = 9.247 × weight(kg) + 3.098 × height(cm) - 4.330 × age(y) + 447.593

Katch-McArdle Formula

BMR = 370 + (21.6 × lean body mass(kg))

This formula accounts for body composition and is more accurate for individuals who know their body fat percentage.

Oxford Equation (Henry, 2005)

For men (18-30): BMR = 14.4 × weight(kg) + 3.13 × height(cm) + 113

For men (30-60): BMR = 11.4 × weight(kg) + 5.41 × height(cm) - 137

For men (>60): BMR = 11.4 × weight(kg) + 5.41 × height(cm) - 256

For women (18-30): BMR = 10.4 × weight(kg) + 6.15 × height(cm) - 282

For women (30-60): BMR = 8.18 × weight(kg) + 5.02 × height(cm) - 11.6

For women (>60): BMR = 8.52 × weight(kg) + 1.85 × height(cm) + 108

Factors Affecting BMR

  • Muscle Mass: More muscle mass increases BMR as muscle tissue is more metabolically active than fat tissue.
  • Age: BMR generally decreases with age due to muscle loss and hormonal changes.
  • Gender: Men typically have higher BMRs than women due to greater muscle mass and lower body fat percentage.
  • Genetics: Inherited traits can affect metabolic rate.
  • Hormonal Factors: Thyroid hormones, growth hormone, and other hormones influence BMR.
  • Body Size and Composition: Larger bodies require more energy for maintenance.
  • Environmental Temperature: Extreme temperatures can increase BMR as the body works harder to maintain core temperature.
  • Food Intake: Fasting can lower BMR, while proper nutrition supports metabolic processes.
  • Physical Activity: Regular exercise can increase BMR by building muscle and improving metabolic efficiency.
  • Health Conditions: Certain medical conditions and medications can influence BMR.

Using Your Results

Weight Maintenance: Consume calories equal to your TDEE to maintain your current weight.

Weight Loss: Create a moderate caloric deficit (usually 500-1000 calories below TDEE) for sustainable weight loss. This typically results in 0.5-1kg loss per week.

Weight Gain: Consume more calories than your TDEE (typically 300-500 calories above) to gain weight, preferably combined with strength training to promote muscle growth.

Important Note: These calculations provide estimates. Individual metabolic rates may vary. Monitor your progress and adjust as needed. Consult with healthcare professionals before making significant changes to your diet or exercise routine.

BMR & TDEE Calculator | Created with ♥ for health and fitness enthusiasts

Note: This calculator provides estimations based on formulas. Individual results may vary.

Why Are BMR and TDEE Important?

These metrics help determine:

  1. How many calories you need to maintain weight (TDEE)
  2. How many to lose weight (eat fewer than TDEE)
  3. How many to gain weight (eat more than TDEE)

However, one should never eat below their BMR, as doing so can slow down metabolism and harm overall health.

Common FAQs

Q1. Is TDEE the same every day?

No. It varies depending on your daily activity level, workouts, and even sleep quality.

Q2. Does sleeping burn calories (BMR)?

Yes, Even when you sleep, your body burns calories to keep vital organs running that’s your BMR in action.

Q3. Should I eat below my BMR for weight loss?

No, Eating below BMR can slow your etabolism, cause muscle loss, and harm your health. Always aim to eat at or above your BMR.

Q4. How often should I recalculate BMR and TDEE?

  1. Every 5-10kg of weight change.
  2. When your activity level changes.
  3. Every 6 months for accuracy.

Q5. Can I use Indian food to match my TDEE goals?

Absolutely. With portion control and balanced meals (dal, roti, sabzi, rice, curd, nuts), you can adjust calories to meet your TDEE targets using Indian cuisine.