Your Results
Basal Metabolic Rate (BMR)
0 calories/day
Total Daily Energy Expenditure (TDEE)
0 calories/day
Weight Loss (1 lb/week)
0 calories/day
Weight Gain (1 lb/week)
0 calories/day
Maintain Weight
0 calories/day
Formula Comparison
| Formula |
BMR |
TDEE |
Accuracy |
Understanding BMR and TDEE
What is BMR?
Basal Metabolic Rate (BMR) represents the minimum number of calories your body needs to maintain basic physiological functions while at rest. This includes breathing, circulation, cell production, nutrient processing, and protein synthesis.
BMR Calculation Methods
- Mifflin-St Jeor: Most accurate for general population
- Harris-Benedict: Classic formula, slightly less accurate
- Katch-McArdle: Best for lean individuals with known body fat
- Cunningham: Ideal for athletes and very active people
TDEE Components
- BMR: 60-75% of total daily calories
- Physical Activity: 15-30% of daily calories
- Thermic Effect of Food: 8-10% of calories
- Non-Exercise Activity: 15-20% of calories
Factors Affecting BMR
- Age: BMR decreases with age
- Gender: Men typically have higher BMR
- Body composition: More muscle = higher BMR
- Genetics: Individual metabolic variations
- Hormones: Thyroid, insulin, cortisol levels
Using Your Results
- Weight loss: Create 500-1000 calorie deficit
- Weight gain: Add 300-500 calories above TDEE
- Maintenance: Eat at your TDEE level
- Track progress and adjust as needed
- Consider metabolic adaptation over time
Activity Level Guidelines
- Sedentary: Desk job, minimal exercise
- Light: 1-3 days light exercise weekly
- Moderate: 3-5 days moderate exercise
- Very Active: 6-7 days intense exercise
- Extremely Active: 2x daily or physical job
How Our Calculator Works
Our BMR calculator uses scientifically validated formulas to estimate your basal metabolic rate and total daily energy expenditure. The Mifflin-St Jeor equation is considered the most accurate for the general population, while the Katch-McArdle formula provides better accuracy for individuals with known body fat percentages.
The calculator multiplies your BMR by an activity factor to determine your TDEE, then provides calorie recommendations for different goals. Remember that these are estimates - individual variations exist, and you may need to adjust based on your actual results.
1200-2400
Typical BMR Range (calories)
1800-3500
Typical TDEE Range (calories)
3500
Calories per Pound of Fat
1-2
Safe Weight Loss (lbs/week)