What is the difference between BMR and TDEE?

BMR is the energy your body burns at complete rest to keep organs functioning. TDEE is your total energy burn including work, movement, and exercise.

Which activity level should I pick?

If in doubt, select one level lower than you think. Most people overestimate exercise energy expenditure.

Why is my TDEE different on different calculators?

Calculators use different BMR formulas (Mifflin vs Harris-Benedict vs Katch-McArdle) and slightly varying activity factor multipliers.

TDEE Calculator

Enter your age, sex, height, weight, activity level, and formula choice to calculate your Total Daily Energy Expenditure (TDEE) and custom calorie targets for fat loss or muscle gain.

How to use this calculator

Select your unit system (metric or imperial), biological sex, age, height, and weight.
Choose your overall daily activity level based on your lifestyle and workout frequency.
Select your preferred BMR calculation formula (Mifflin-St Jeor or Harris-Benedict).
Read your Maintenance TDEE, BMR, and recommended daily calorie targets for fat loss or muscle gain.

Formula & method

Mifflin-St Jeor & Harris-Benedict TDEE Equations

TDEE = BMR × Activity Multiplier · Mifflin Male BMR = 10W + 6.25H − 5A + 5 · Mifflin Female BMR = 10W + 6.25H − 5A − 161

W = weight in kg, H = height in cm, A = age in years. Activity factors: Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725, Very 1.9.

Example

Male 30y, 175cm, 70kg, moderately active → BMR = 1,649 kcal, TDEE = 1,649 × 1.55 = 2,556 kcal/day (Cut target: 2,056 kcal).

Key insights

TDEE consists of 4 components: BMR (~60-70%), NEAT (~15%), TEF (~10%), and EAT/exercise (~5-10%).
Mifflin-St Jeor is considered the most accurate BMR formula for non-obese adults without body fat percentage measurements.
Non-Exercise Activity Thermogenesis (NEAT) — such as walking, standing, and fidgeting — can vary TDEE by up to 800 kcal/day between individuals.
A deficit of 500 kcal/day from TDEE yields approximately 0.5 kg (1 lb) of fat loss per week.
Recalculate your TDEE every 3–5 kg of body weight change to account for metabolic adaptation.

How to interpret your result

Maintenance TDEE

The exact number of daily calories required to maintain your current body weight under your active lifestyle.

Weight Loss Deficit Targets

Moderate cut (-500 kcal) aims for 0.5 kg/week loss; mild cut (-250 kcal) aims for sustainable 0.25 kg/week loss.

Muscle Gain Surplus Target

Lean bulk (+300 kcal) provides energy for progressive resistance training while minimizing unwanted fat storage.

Frequently asked questions

What is the difference between BMR and TDEE?: BMR is the energy your body burns at complete rest to keep organs functioning. TDEE is your total energy burn including work, movement, and exercise.
Which activity level should I pick?: If in doubt, select one level lower than you think. Most people overestimate exercise energy expenditure.
Why is my TDEE different on different calculators?: Calculators use different BMR formulas (Mifflin vs Harris-Benedict vs Katch-McArdle) and slightly varying activity factor multipliers.

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Calorie Calculator — Estimate your daily calorie needs (BMR & TDEE) for maintenance, loss or gain.
Macro Calculator — Calculate your optimal daily macronutrients (protein, carbs, fats) for weight loss, maintenance, or muscle gain.
BMI Calculator — Compute your Body Mass Index and see where you stand, in metric or imperial units.

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