🔥Basal Metabolic Rate (BMR) / TDEE
Calculate BMR and activity-adjusted TDEE from gender, age, height, and weight — your baseline calories for cutting or bulking. Useful for meal planning, exercise dosing, and diagnosing weight plateaus.
How to use
- 1Enter gender, age, height, weight.
- 2Pick an activity level.
- 3View BMR and TDEE.
FAQ
Which formula does it use?+
Mifflin-St Jeor — considered the most accurate modern formula, 5–10% more accurate than Harris-Benedict.
BMR vs. TDEE?+
BMR = minimum energy at rest. TDEE = BMR + activity/exercise. For dieting, target TDEE.
How do I pick an activity level?+
Sedentary (BMR×1.2), light exercise 1–3×/wk (×1.375), moderate 3–5× (×1.55), active 6–7× (×1.725), very active (×1.9).
What's a diet calorie target?+
TDEE − 500 kcal gives about 0.5 kg/week loss. −1000 is 1 kg/week, but too steep risks muscle loss and rebound.
Is there a more accurate formula for muscular people?+
Katch-McArdle (uses body fat %) is more accurate. If you know your body fat % (InBody), use that instead.
Will I lose weight just following these numbers?+
BMR is an estimate (±5%) and actual burn varies by daily routine, sleep, and stress. Adjust after observing 2–3 weeks of progress.