What’s the difference between BMR and TDEE?

BMR is the calories your body burns at rest. TDEE (maintenance calories) adjusts BMR for your activity level to estimate daily energy needs.

How do I choose the right activity level?

Pick the level that reflects your typical week, not your best week. If you’re unsure, start with moderate and adjust based on real-world weight changes over a few weeks.

What calorie deficit or surplus should I use?

A moderate change (often around 250–500 kcal/day) is a common starting point, but individual needs vary. Consider health conditions and consult a qualified professional for personalized guidance.

Calorie Calculator

Overview

Estimate your daily calorie needs for maintenance, weight loss, or weight gain using BMR and activity level.

Use this calorie calculator to estimate your basal metabolic rate (BMR), maintenance calories (TDEE), and a daily calorie target for weight loss or gain. Enter age, gender, height, weight, activity level, and optionally your body fat percentage for the Katch-McArdle formula.

How to use

Estimate your daily calorie needs (TDEE) and set a goal target.

Enter your basics: Fill in your age, gender, height, and weight.
Choose a BMR formula: Select a formula (Mifflin-St Jeor is a common default). If you choose Katch-McArdle, enter your body fat percentage.
Select activity level: Pick the activity level that best matches your average week to estimate TDEE.
Pick a goal: Choose maintain, lose, or gain weight, and set a daily calorie change if applicable.
Review results: Check your BMR, maintenance calories (TDEE), and daily calorie target. Use the activity breakdown to compare scenarios.

FAQs

What’s the difference between BMR and TDEE?: BMR is the calories your body burns at rest. TDEE (maintenance calories) adjusts BMR for your activity level to estimate daily energy needs.
How do I choose the right activity level?: Pick the level that reflects your typical week, not your best week. If you’re unsure, start with moderate and adjust based on real-world weight changes over a few weeks.
What calorie deficit or surplus should I use?: A moderate change (often around 250–500 kcal/day) is a common starting point, but individual needs vary. Consider health conditions and consult a qualified professional for personalized guidance.