What is basal metabolic rate (BMR)?
Basal metabolic rate is the minimum amount of energy your body needs to stay alive β breathing, maintaining body temperature, keeping your heart beating β the calories you'd burn simply lying still all day. This calculator uses the widely used Mifflin-St Jeor formula.
What is total daily energy expenditure (TDEE)?
TDEE (Total Daily Energy Expenditure) is your basal metabolic rate plus the calories you burn through daily activity and exercise β your total calorie burn for the day. It's a useful baseline for planning weight maintenance, loss, or gain.
How to use this for dieting or bulking
- Maintain weight: eat about the same as your TDEE
- Lose weight: eat 300-500 kcal less than your TDEE per day
- Gain weight: eat 300-500 kcal more than your TDEE per day
Check your protein intake too
Curious how much protein you should eat alongside your calories? Try the Daily Protein Intake Calculator.
Frequently Asked Questions
Is this result an exact medical figure?
No, this calculator provides a reference estimate using a statistically validated formula, and your actual metabolic rate may differ based on your body composition and health status. For an accurate diagnosis, consult a professional.
Why is the formula different for men and women?
Men generally have more muscle mass than women, which tends to raise basal metabolic rate, so the Mifflin-St Jeor formula applies a different adjustment for each sex.