How to Use the BMR & TDEE Daily Calorie Calculator
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1
Enter your biological sex, age, height, and current body weight.
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2
Select your weekly physical activity tier (Sedentary, Lightly Active, Moderately Active, Very Active, Athlete).
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3
Optionally enter your body fat percentage to calculate via the Katch-McArdle lean mass formula.
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4
Review your Basal Metabolic Rate (BMR) — the calories burned at complete rest.
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5
Examine your Total Daily Energy Expenditure (TDEE) and goal targets: Weight Loss (-500 kcal deficit), Maintenance, and Muscle Gain (+300 kcal surplus).
Practical Example & Use Case
Common Real-World Scenario
Determining that your daily maintenance baseline is 2,450 calories, allowing you to set a sustainable 1,950 calorie target for 1 lb/week fat loss.
Technical Notes & Limitations
Browser Engine Architecture
Calculations use the clinically validated Mifflin-St Jeor equation. Actual metabolic rates vary based on thyroid function, genetics, and lean muscle mass.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is the baseline energy needed to sustain vital organ functions in a coma-like resting state. TDEE adds the thermic effect of food, daily movement (NEAT), and exercise to BMR.