Features
About BMR & TDEE Calculator
Our free online BMR and TDEE calculator helps you understand your body's energy needs. Whether you want to lose weight, gain weight, or maintain your current weight, knowing your BMR and TDEE is the first step to achieving your fitness goals.
What is BMR (Basal Metabolic Rate)?
BMR is the number of calories your body burns at rest to maintain basic physiological functions like breathing, circulation, cell production, and brain function. It represents the minimum energy needed to keep your body functioning while at complete rest.
What is TDEE (Total Daily Energy Expenditure)?
TDEE is the total number of calories you burn per day, including your BMR plus calories burned through physical activity. It's calculated by multiplying your BMR by an activity factor that reflects your lifestyle and exercise habits.
How to Use This Calculator
- Enter your information: Gender, age, height, and weight
- Select your activity level: Choose the option that best describes your daily activity and exercise routine
- Calculate: Click the calculate button to get your BMR and TDEE
- Set your goals: Use the calorie targets to plan your diet based on your goals (weight loss, maintenance, or weight gain)
- Get personalized plans: Use our AI-powered features to generate meal plans and workout suggestions
Activity Levels Explained
- Sedentary: Little or no exercise, desk job
- Lightly Active: Light exercise or sports 1-3 days per week
- Moderately Active: Moderate exercise or sports 3-5 days per week
- Very Active: Hard exercise or sports 6-7 days per week
- Extremely Active: Very hard exercise, physical job, or training twice per day
Calorie Targets for Different Goals
- Weight Loss (-20%): Create a significant calorie deficit for faster weight loss (1-2 lbs per week)
- Mild Weight Loss (-10%): Moderate calorie deficit for steady, sustainable weight loss (0.5-1 lb per week)
- Maintenance: Maintain your current weight by eating at your TDEE
- Mild Weight Gain (+10%): Small calorie surplus for gradual muscle gain or weight gain
- Weight Gain (+20%): Larger calorie surplus for faster weight or muscle gain
AI-Powered Features
Our calculator includes advanced AI features that generate personalized meal plans and 7-day workout suggestions based on your calculated TDEE and fitness goals. All AI processing is done locally in your browser for complete privacy.
Privacy & Security: All calculations are performed locally in your browser. We don't collect, store, or transmit any of your personal information. Your data stays on your device.
Frequently Asked Questions
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic physiological functions like breathing, circulation, and cell production. It represents the minimum energy needed to keep your body functioning.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including BMR plus calories burned through physical activity. It's calculated by multiplying your BMR by an activity factor based on your lifestyle.
How do I calculate my BMR?
Enter your gender, age, height, and weight into the calculator. The calculator uses the Mifflin-St Jeor equation, which is the most accurate BMR formula. Your BMR will be calculated automatically.
What activity level should I choose?
Sedentary: Little or no exercise. Lightly Active: Light exercise 1-3 days/week. Moderately Active: Moderate exercise 3-5 days/week. Very Active: Hard exercise 6-7 days/week. Extremely Active: Very hard exercise, physical job, or training twice/day.
How many calories should I eat to lose weight?
To lose weight, you need to create a calorie deficit. A safe deficit is typically 500-1000 calories per day below your TDEE, which results in losing 1-2 pounds per week. Our calculator provides specific calorie targets for different weight loss goals.
Is the BMR calculator free?
Yes, our BMR and TDEE calculator is completely free to use. No registration, no fees, and no hidden costs.
Is my data private?
Yes, all calculations are performed locally in your browser. We don't collect, store, or transmit any of your personal information.
Can I use metric and imperial units?
Yes! Our calculator supports both metric (cm, kg) and imperial (ft/in, lbs) units. Simply toggle between units using the unit buttons.
How accurate is the BMR calculation?
Our calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula. However, individual results may vary based on body composition, genetics, and other factors.
Can I generate meal plans and workout suggestions?
Yes! Our AI-powered features can generate personalized meal plans and 7-day workout suggestions based on your TDEE and goals. All processing is done locally in your browser for privacy.
Feedback & Suggestions
We'd love to hear from you! Share your thoughts, suggestions, or report any issues.