TDEE & BMR Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to determine how many calories you burn daily. Essential for diet planning.

Your current age
Enter your current weight
Enter your height
Select your typical activity level

Your Results

Basal Metabolic Rate (BMR)
--
Calories burned at rest daily
Total Daily Energy Expenditure (TDEE)
--
Total calories burned with your activity level

Calorie Targets for Different Goals

Aggressive Cut (Lose Fat)
-- cal/day
500 cal deficit (1 lb/week loss)
Moderate Cut
-- cal/day
250 cal deficit (0.5 lb/week loss)
Maintenance
-- cal/day
No deficit (maintain weight)
Moderate Bulk
-- cal/day
250 cal surplus (0.5 lb/week gain)
Aggressive Bulk (Build Muscle)
-- cal/day
500 cal surplus (1 lb/week gain)
Calorie Tips
  • Track your food intake for 2-3 weeks to verify your actual TDEE
  • Adjust calories every 2-3 weeks based on weight changes
  • Protein intake should be 0.7-1g per pound of body weight

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