TDEE & BMR Calculator
Enter your details to calculate your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure):
What is BMR ?
BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic physiological functions at rest.
Mifflin-St Jeor Formula:
- For men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- For women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
What is TDEE ?
TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day, including:
- BMR (basal metabolic rate — energy for basic functions)
- NEAT (non-exercise activity, like walking, standing)
- Exercise
- Thermic Effect of Food (digesting and processing food)
TDEE = BMR × Activity Level
Activity Level
Activity level is a multiplier calculated based on the total amount of a person's activities, including NEAT，Exercise and Thermic Effect of Food.
There are 5 levels as below:
- Sedentary (little or no exercise) =1.2
- Lightly active (light exercise 1–3 days/week) =1.375
- Moderately active (moderate exercise 3–5 days/week) =1.55
- Very active (heavy exercise 6–7 days/week) =1.725
- Extra active (intense daily exercise or physical job) =1.9
What is Thermic Effect of Food ?
The Thermic Effect of Food (TEF) is the amount of energy (calories) your body uses to digest, absorb, and process the nutrients from the food you eat.
You can think of it like a “calorie tax” — every time you eat, a portion of those calories is burned just to handle the food itself.
When you eat:
- Chewing and swallowing require a tiny bit of energy.
- Digesting food in the stomach and intestines uses enzymes and muscles — this costs energy.
- Absorbing nutrients into the bloodstream takes more work.
- Metabolizing nutrients (turning them into usable energy or storing them) also burns calories.
Different macronutrients have different TEF values: Protein~20–30% (highest), Carbs~5–10%, Fat~0–3% (lowest).
Example:
If you eat 100 kcal of protein, ~20–30 kcal will be used just to digest and process it — so only ~70–80 kcal is available for your body to store or burn later.
This is one reason high-protein diets can help with fat loss — protein burns more calories during digestion, helps preserve muscle, and keeps you fuller for longer.
What is Calorie Deficit ?
A calorie deficit is when you consume fewer calories than your body burns in a day.
Calorie Deficit = TDEE − Calories Consumed
To lose fat, you eat fewer calories than your TDEE.
- Small deficit (~300–500 kcal/day) → slower but sustainable fat loss, minimal muscle loss.
- Large deficit (>700–1,000 kcal/day) → faster loss but higher risk of fatigue, nutrient deficiencies, and muscle loss.
Example:
- TDEE = 2,200 kcal
- Eat = 1,700 kcal
- Deficit = 500 kcal/day
- Potential fat loss ≈ 0.45 kg/week (about 1 lb)
If your calorie deficit is greater than 1,000 kcal/day, your body will lose weight faster, but it comes with some important trade-offs such as Higher muscle loss risk, Metabolic slowdown,Hormonal changes, Nutrient deficiencies and Sustainability issues.
Most health and sports nutrition bodies (e.g., ACSM) recommend:
- 300–700 kcal/day deficit for sustainable fat loss.
- This equals ~0.25–0.75 kg per week for most people.
Going beyond a 1,000 kcal/day deficit is generally not recommended unless under professional supervision.
Note: These calculations are estimates. Individual calorie needs can vary based on genetics, muscle mass, metabolism, and health conditions.
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