BMR Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to determine your daily calorie needs and optimize your nutrition goals.

📋 Basic Information

🧮 BMR Calculation Method

Most accurate for general population, widely used by nutritionists.
Original BMR formula, tends to overestimate for sedentary individuals.
Uses body fat percentage, most accurate for lean individuals.
Required for Katch-McArdle formula. Use DEXA, BodPod, or other accurate measurement methods.

🎯 Your Goal

Basal Metabolic Rate
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Calories burned at rest
Total Daily Energy
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Your maintenance calories
Goal Calories
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Based on your objective

📊 TDEE Breakdown by Activity Level

🥗 Macronutrient Recommendations

Protein
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Carbs
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0%
Fats
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0%

Understanding BMR & TDEE

BMR is the energy your body needs for basic functions at rest. TDEE adds your activity level to give total daily calorie needs for maintaining current weight.

🔥 What is BMR?

Basal Metabolic Rate is the number of calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production. It represents 60-75% of total daily energy expenditure.

⚡ TDEE Explained

Total Daily Energy Expenditure includes BMR plus calories burned through physical activity, exercise, and digestion. It's your true daily calorie needs for maintaining current weight.

🎯 Setting Calorie Goals

For fat loss, create a 300-500 calorie deficit. For muscle gain, add 200-500 calories. For body recomposition, stay near maintenance while optimizing training and protein intake.

📈 Factors Affecting BMR

Age, gender, weight, height, muscle mass, genetics, hormones, and medical conditions all influence BMR. Regular resistance training can help maintain or increase metabolic rate.