Estimating Your Daily Calorie Needs (BMR & TDEE)
Understanding how many calories your body needs daily is fundamental for managing weight, fueling workouts, and maintaining overall health. This calculator estimates two key figures: your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE).
- BMR: The number of calories your body burns at complete rest just to maintain vital functions (breathing, circulation, etc.).
- TDEE: The total number of calories you burn in a day, including BMR plus the calories burned through physical activity and digestion. This is often referred to as your "maintenance calories" – the amount needed to maintain your current weight.
How to Use
- Select Metric or Imperial units.
- Enter your age, gender, weight, and height accurately.
- Choose the activity level that best describes your typical week. Be honest for the most accurate estimate.
- Click "Calculate Calories".
- The results will show your estimated BMR and TDEE (maintenance calories).
Formulas Used (Common Example: Mifflin-St Jeor)
- BMR (Men): (10 * weight in kg) + (6.25 * height in cm) - (5 * age in years) + 5
- BMR (Women): (10 * weight in kg) + (6.25 * height in cm) - (5 * age in years) - 161
- TDEE: BMR * Activity Level Multiplier (selected from dropdown)
Using Your TDEE Result
- Weight Maintenance: Aim to consume approximately your TDEE calories daily.
- Weight Loss: Create a calorie deficit by consuming fewer calories than your TDEE (e.g., 250-500 calories less per day for ~0.5-1 lb loss per week) and/or increasing activity.
- Weight Gain: Create a calorie surplus by consuming more calories than your TDEE (e.g., 250-500 calories more per day for ~0.5-1 lb gain per week).
Remember, these are estimates. Factors like muscle mass, genetics, hormones, and specific health conditions can influence your actual calorie needs. Use this as a starting point and adjust based on your real-world results and consult professionals for personalized plans.