BMR & TDEE Calculator

Daily calorie expenditure calculation

What are BMR and TDEE? Why Weight Loss Requires Knowledge

Basal Metabolic Rate (BMR) is the baseline energy your body needs to maintain vital organ functions at rest. Total Daily Energy Expenditure (TDEE) is the total energy you actually use after including all daily activities. Understanding these values is at the heart of sustainable weight management.

Example Energy Expenditure (Per 30 Mins)

Walking (Normal pace)

120-150 kcal

Running (Moderate pace)

250-350 kcal

Cycling

200-300 kcal

Swimming

250-400 kcal

The Importance of Metabolism in Body Transformation

Knowing your TDEE helps prevent 'aimless dieting'. If you eat significantly less than your BMR for an extended period, your body may enter 'Starvation Mode', causing weight loss to stall and potentially leading to a yo-yo effect. Planning your intake based on TDEE is a smarter and more sustainable solution.

Mifflin-St Jeor Equation and Activity Factors

We utilize the Mifflin-St Jeor formula, currently recognized as the most accurate standard. It calculates BMR based on weight, height, age, and gender, then multiplies it by an Activity Factor (1.2 - 1.9) to determine your actual daily energy requirement.

Limitations of Standard Calculation Formulas

Basic BMR formulas can be less accurate if you have exceptionally high or low muscle mass, as muscle burns more energy than fat. For highly muscular athletes, the actual BMR may be 5-10% higher than the calculated value.

What is it?

BMR is energy required at rest, while TDEE is total calories burned including physical activity.

How is it calculated?

We use Mifflin-St Jeor Equation based on gender, weight, height, and age, then multiplied by activity factor.

Why should you know this?

To lose weight, consume less than TDEE but not lower than BMR to protect your metabolism.

Frequently Asked Questions

Q:What is BMR and why is it important?

BMR is the minimum calories your body needs at rest. Knowing this helps ensure you don't eat too little, which can damage your metabolism.

Q:Difference between BMR and TDEE?

BMR is rest energy; TDEE is total daily energy including all movement and exercise.

📚 Scientific References & Standards:

• • Mifflin-St Jeor Equation (Validated as most accurate for BMR)
• • Schofield Equation (Standard used by WHO/FAO/UNU)
• • Journal of the American Dietetic Association