TDEE Calculator

BMR & TDEE Explained

• BMR (Basal Metabolic Rate): Calories your body burns at complete rest.
• TDEE (Total Daily Energy Expenditure): BMR × activity multiplier to account for your daily movement and training.

Use TDEE for setting daily calorie targets. Track intake and weight for 2–3 weeks to calibrate.

Activity Multipliers

• 1.2 Sedentary: Desk job, little or no exercise
• 1.375 Lightly Active: Light exercise 1–3 days/week
• 1.55 Moderately Active: Moderate exercise 3–5 days/week
• 1.725 Very Active: Hard exercise 6–7 days/week
• 1.9 Extremely Active: Very hard exercise and/or physical job

Tip: If results feel off, choose a lower/higher multiplier and reassess after 2–3 weeks.

Protein Guidance

General evidence-based range: 1.2–2.2 g/kg. Use higher end for muscle gain or when in a calorie deficit.

Formula Recommendations

• Mifflin-St Jeor: Most accurate for average adults (default).
• Harris-Benedict: Older method; may read slightly higher.
• Katch-McArdle: Best when body fat % is known (uses lean mass).

Medical Disclaimer

This tool provides educational information and is not a substitute for professional medical advice. Consult a healthcare professional for personalized guidance.