BMR
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BMR / TDEE Calculator
It is easier to plan fat loss, maintenance, or muscle gain once you know how much energy your body uses in a day.
Enter your details first.
TDEE
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Fat-loss reference
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Maintenance reference
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Muscle-gain reference
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Activity factor
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Quick health notes
- BMR estimates the energy your body needs at rest.
- TDEE adds your activity level on top of BMR to estimate total daily energy use.
- Cut / maintain / gain references are starting points. Adjust based on actual progress.
How to use this tool
- Enter sex, age, height, weight, and your average activity level.
- Click Calculate to see BMR, TDEE, and reference calorie targets.
- Track for 2 to 3 weeks, then adjust based on body weight and daily energy.
FAQ
How do I choose the most accurate activity level?
Choose based on your average routine over the last four weeks, not your ideal workout level. If the result is off, adjust it after about two weeks.
Why is the result different from my watch?
A watch gives dynamic estimates, while BMR/TDEE is model-based. Differences are normal. Watch the trend and adjust from there.
Do I have to cut calories very aggressively for fat loss?
Usually no. A 10% to 15% reduction from TDEE is more sustainable for most people and less likely to hurt training or daily energy.
Is this a medical diagnostic tool?
No. It is a lifestyle management tool. If you have a chronic condition, are pregnant, or have special needs, consult a doctor or dietitian.
Want the basics first?
If you want a simpler explanation of BMI, TDEE, calories, and protein before using the tools, start here.
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