BMR/TDEE Calculator
Calculate your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) to determine exactly how many calories you need each day. Get personalized goals for weight loss, maintenance, or muscle gain based on your activity level.
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How to Use
- 1 Enter your information — Provide your age, gender, height, and weight. Choose between metric (kg, cm) or imperial (lbs, ft/in) units.
- 2 Select your activity level — Choose from 5 activity levels based on your exercise frequency and intensity.
- 3 Choose a calculation formula — Mifflin-St Jeor is recommended for most. Use Katch-McArdle if you know your body fat percentage.
- 4 View your results — See your BMR (calories at rest), TDEE (maintenance calories), and personalized calorie goals for weight loss, maintenance, or gain.
Frequently Asked Questions
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep you alive. TDEE (Total Daily Energy Expenditure) is BMR multiplied by your activity level, representing your total daily calories burned. Always use TDEE for diet planning, not BMR.
Which formula is most accurate?
Mifflin-St Jeor is generally considered most accurate for modern populations. Harris-Benedict tends to overestimate slightly. Katch-McArdle is the most accurate if you know your body fat percentage, as it's based on lean body mass rather than total weight.
Can I eat below my BMR to lose weight faster?
No! Eating below your BMR is not recommended and can be dangerous. It can slow your metabolism, cause muscle loss, hormonal issues, and nutrient deficiencies. Stick to a moderate deficit of 500 calories below your TDEE for safe, sustainable weight loss (about 1 lb/week).
How much should I eat to lose or gain weight?
For weight loss: eat 250-500 calories below your TDEE (0.5-1 lb per week loss). For weight gain: eat 250-500 calories above your TDEE (0.5-1 lb per week gain). These are safe, sustainable rates that minimize muscle loss or fat gain.
Is my data private and secure?
Yes! All calculations happen entirely in your browser. Your age, weight, height, and results are never sent to any server. There's no tracking, no accounts, and no data collection. This privacy-first approach applies to all Toolisti tools.