How To Calculate BMR & TDEE
Why It’s Important to Know How to Calculate Your BMR & TDEE
Whether you’re looking to lose fat, build muscle, or simply maintain a healthy lifestyle, understanding your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) is a game-changer. These two numbers are the foundation of any successful fitness or nutrition plan. Yet, many people overlook them and jump straight into calorie counting or meal planning without understanding what their body truly needs.
In this post, we’ll break down what BMR and TDEE are, how to calculate them, and—most importantly—why they matter.
What Is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to keep you alive. This includes basic bodily functions like breathing, circulating blood, controlling body temperature, and cell production.
Even if you stayed in bed all day doing absolutely nothing, your body would still burn calories—thanks to your BMR.
What Is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, factoring in all activity—including exercise, walking, working, and even fidgeting.
In short:
TDEE = BMR + Physical Activity + Digestion (TEF)
(TEF stands for the Thermic Effect of Food, or the calories burned during digestion.)
Your TDEE gives you a much clearer picture of how many calories you need to eat to maintain, lose, or gain weight.
How To Calculate Your BMR
The most commonly used formula is the Mifflin-St Jeor Equation, known for its accuracy:
For men:
BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) + 5
For women:
BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) – 161
👉 Example (Woman, 30 years old, 65 kg, 165 cm):
10 × 65 + 6.25 × 165 – 5 × 30 – 161 =
650 + 1031.25 – 150 – 161 = 1370.25 kcal/day
How To Calculate Your TDEE
Once you’ve got your BMR, multiply it by an activity factor based on your lifestyle:
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise | 1.2 |
| Lightly active | Light exercise/sports 1–3 days/week | 1.375 |
| Moderately active | Moderate exercise 3–5 days/week | 1.55 |
| Very active | Hard exercise 6–7 days/week | 1.725 |
| Super active | Hard exercise + physical job | 1.9 |
👉 Example:
If our same woman is moderately active:
1370 × 1.55 = 2123.38 kcal/day (TDEE)
✅ Make Calculating Your TDEE Even Easier
Don’t want to do the math yourself?
Use my free Calorie & TDEE Calculator to get personalized results instantly:
👉 Click here to use the calculator
Just enter your details and let it handle the calculations for you!.Results in under 60 seconds!
Why BMR & TDEE Matter
Knowing your BMR and TDEE gives you the power to:
1. Set Accurate Calorie Goals
Whether you’re cutting or bulking, you’ll know exactly how many calories to eat to reach your goal.
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To drop body fat: I suggest you make an initial reduction of 300kcal from your Total Daily Energy Expenditure (TDEE)
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To gain Muscle: I recommended a slight caloric surplus above your Total Daily Energy Expenditure (TDEE) Which is based on your Training Age (Length of time you have been resistance training at the gym)
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To maintain weight: Eat your TDEE
2. Avoid Common Dieting Mistakes
Without knowing your BMR or TDEE, you might undereat (risking muscle loss and fatigue) or overeat (leading to FAT gain).
3. Tailor Your Training & Nutrition
You can sync your workout intensity and meal planning with your actual energy needs instead of guessing.
Final Thoughts
Calculating your BMR and TDEE is the foundation of smart, sustainable fitness. Once you understand how your body burns energy, you’re no longer flying blind—you’re making informed decisions based on your unique physiology.
And the best part? It’s not rocket science.
Start with the numbers, build your plan around them, and adjust as you go. Because when it comes to your health and fitness, knowledge really is power.
Need help calculating your BMR or TDEE?
Drop your stats (age, height, weight, activity level), and I’ll crunch the numbers for you—or just use my free calculator and get results in seconds.
If you have any questions or need further clarification, please feel free to ask in the comment section below. I’d love to help!
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Happy training!
Antony