What is the difference between BMR and TDEE?

Basal Metabolic Rate (BMR) is the calories your body expends simply staying alive at rest. Total Daily Energy Expenditure (TDEE) accounts for BMR plus physical movement and exercise.

How many calories should I eat to lose weight safely?

A moderate deficit of 500 calories per day under your TDEE yields an average, sustainable fat loss of approximately 1 pound (0.45 kg) per week.

Mifflin-St Jeor Formula • Maintenance • Weight Loss • Macros

TDEE & Daily Calorie Calculator

Discover your Total Daily Energy Expenditure (TDEE), resting metabolic rate (BMR), and exact calorie targets for fat loss or muscle gain.

Maintenance TDEE2,350 kcal / day

Body Metrics & Routine

Gender

Male Female

Unit System

Metric (kg, cm)US (lbs, ft/in)

Age

years old

Height

Weight

Daily Activity Level

Sedentary

Desk job, little to no regular exercise

Lightly Active

Light exercise or sports 1 to 3 days per week

Moderately Active

Moderate exercise or sports 3 to 5 days per week

Very Active

Hard exercise or physical athletics 6 to 7 days per week

Extremely Active

Endurance training, 2x per day workouts, or intense physical labor

Your Energy Breakdown

BMR (Basal Rate)

1,709 kcal

Calories burned at complete rest

TDEE (Daily Total)

2,350 kcal

Calories to maintain current weight

Target Calories By Weight Goal

Mild Fat Loss-0.5 lb (0.25 kg) / week deficit

2,100 kcal

Standard Weight Loss-1.0 lb (0.5 kg) / week recommended

1,850 kcal

Lean Muscle Gain+0.5 lb / week clean bulking

2,600 kcal

Recommended Macro Split (Maintenance)

Protein (30%)176g

Fats (35%)91g

Carbs (35%)206g

Understanding BMR vs. TDEE

Your Basal Metabolic Rate (BMR) is the baseline energy expenditure required to sustain vital organ functions (brain activity, breathing, circulation, cellular repair) while staying completely stationary in bed. Your Total Daily Energy Expenditure (TDEE) combines your BMR with daily steps, occupational activity, physical exercise, and the thermic effect of food digestion.

To Lose Fat

Consume 300 to 500 calories below your TDEE daily. A 500 kcal daily deficit equals approximately 3,500 kcal per week — roughly one pound of body fat.

To Build Muscle

Combine progressive resistance weight training with a modest 250 to 300 calorie daily surplus above your TDEE to fuel hypertrophy while minimizing fat gain.

Frequently Asked Questions

We use the scientifically validated Mifflin-St Jeor equation, widely regarded by registered dietitians and clinical nutritionists as the most accurate standard estimation for basal metabolic rate.

As your weight changes by 5 to 10 pounds (2 to 5 kg) or your weekly exercise frequency shifts, recalculate your TDEE to ensure your daily calorie targets stay aligned with your progress.