Calculate your Basal Metabolic Rate (BMR) and daily calorie needs (TDEE) based on your body stats and activity level.
⚠️ For informational purposes only. Consult a dietitian or doctor for personalized nutrition advice.
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain essential biological functions â breathing, circulation, cell production, temperature regulation, and organ function. Even if you stayed in bed all day without moving, your body would still burn this many calories just to stay alive.
Understanding your BMR is the foundation of effective nutrition planning. Your Total Daily Energy Expenditure (TDEE) multiplies your BMR by an activity factor to estimate your actual daily calorie needs based on your lifestyle and exercise habits.
We use the revised Harris-Benedict equation, which is widely considered accurate and is used by nutritionists and healthcare professionals worldwide.
We use the revised Harris-Benedict equation: For men: 88.362 + (13.397 Ã weight kg) + (4.799 Ã height cm) - (5.677 Ã age). For women: 447.593 + (9.247 Ã weight kg) + (3.098 Ã height cm) - (4.330 Ã age).
TDEE (Total Daily Energy Expenditure) is your estimated total daily calorie burn based on your BMR and activity level. This is the number of calories you need to maintain your current weight.
To lose weight, consume fewer calories than your TDEE. A common approach is a 500 kcal daily deficit, which typically results in approximately 0.5kg per week of weight loss. Always consult a healthcare provider.
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