What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the minimum calories your body burns at rest. TDEE (Total Daily Energy Expenditure) is your total daily calorie burn including BMR plus daily activities and exercise.

Calorie Calculator - Daily TDEE/BMR Calculator

Goal	Daily Calories
Maintain Weight	2,556 kcal
Mild Weight Loss (-0.25kg/week)	2,306 kcal
Weight Loss (-0.5kg/week)	2,056 kcal
Mild Weight Gain (+0.25kg/week)	2,806 kcal
Weight Gain (+0.5kg/week)	3,056 kcal

Goal

Daily Calories

Maintain Weight

2,556 kcal

Mild Weight Loss (-0.25kg/week)

2,306 kcal

Weight Loss (-0.5kg/week)

2,056 kcal

Mild Weight Gain (+0.25kg/week)

2,806 kcal

Weight Gain (+0.5kg/week)

3,056 kcal

What is the Mifflin-St Jeor Equation?

The Mifflin-St Jeor equation, developed in 1990, is currently considered the most accurate formula for calculating Basal Metabolic Rate (BMR). It is recommended by the American Dietetic Association.

The Formula

👨 Male: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + 5

👩 Female: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age - 161

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn each day. It's calculated by multiplying your BMR by an activity factor.

Activity Multipliers

Activity Level	Multiplier	Description
Sedentary (little or no exercise)	1.2	Desk job, no exercise
Light (exercise 1-3 days/week)	1.375	Light exercise 1-3 days/week
Moderate (exercise 3-5 days/week)	1.55	Moderate exercise 3-5 days/week
Active (exercise 6-7 days/week)	1.725	Hard exercise 6-7 days/week
Very Active (hard exercise daily or physical job)	1.9	Very hard exercise or physical job

Healthy Eating Tips

✓Avoid extreme calorie restriction (maintain at least 80% of TDEE)
✓Get enough protein (1.6-2.2g per kg of body weight)
✓Stay hydrated (at least 2L of water daily)
✓Eat fiber-rich foods

📊 The Science Behind Calorie Calculation

What is BMR (Basal Metabolic Rate)?

Basal Metabolic Rate (BMR) is the minimum number of calories your body needs at complete rest for basic life functions like breathing, temperature regulation, and cell activity. Simply put, it's the energy you burn in 24 hours while doing nothing. This calculator uses the Mifflin-St Jeor equation, currently recognized as the most accurate BMR calculation method.

What is TDEE (Total Daily Energy Expenditure)?

TDEE is your total daily calorie expenditure, combining BMR with daily activities and exercise. It's calculated by multiplying BMR by an activity factor based on your lifestyle. Knowing your TDEE helps you set accurate calorie goals for weight loss (eat less than TDEE), maintenance (eat TDEE), or weight gain (eat more than TDEE).

💡 Activity Factor Guide

• Sedentary (1.2): Office work, little exercise
• Light (1.375): Light exercise 1-3 days/week
• Moderate (1.55): Moderate exercise 3-5 days/week
• Active (1.725): Hard exercise 6-7 days/week
• Very Active (1.9): Physical job or training twice daily