BMR, TDEE and Weight-Management Energy Calculator
BMR:
TDEE:
Estimated daily energy for weight-management planning:
Results are estimates for adults, not a diagnosis or medical advice. For more information see the safe fat-loss guide
What is BMR (Basal Metabolic Rate)?
What is BMR (Basal Metabolic Rate)?
BMR is an estimate of the energy used at rest for essential functions such as breathing, circulation and temperature regulation. It excludes the additional energy used for physical activity.
Several equations estimate BMR. This calculator uses:
Harris-Benedict equation:
For men:
BMR = 88.362 + (13.397 × weight in kilograms) + (4.799 × height in centimetres) − (5.677 × age)
For women:
BMR = 447.593 + (9.247 × weight in kilograms) + (3.098 × height in centimetres) − (4.330 × age)
This equation estimates resting daily energy needs and can serve as a starting point for nutrition and activity planning.
What is TDEE (Total Daily Energy Expenditure)?
What is TDEE (Total Daily Energy Expenditure)?
TDEE estimates total daily energy expenditure, including resting needs, work, exercise and other daily activities.
TDEE is estimated by multiplying BMR by an activity factor:
Activity factors:
Sedentary:
TDEE = BMR × 1.2
Light activity (1-3 sessions per week):
TDEE = BMR × 1.375
Moderate activity (3-5 sessions per week):
TDEE = BMR × 1.55
Very active (6-7 days per week):
TDEE = BMR × 1.725
Extra active (strenuous activity and physically demanding work):
TDEE = BMR × 1.9
TDEE provides an approximate energy reference. Intake near expenditure is associated with weight maintenance; lower or higher intake may lead to weight loss or gain. Individual needs vary.
Why BMR and TDEE matter
Prepared by: MuscleStationTH Content Team · Content reviewed: 24 August 2026
BMR estimates energy used at rest, whereas TDEE includes daily activity. Together they can provide a starting point for nutrition planning.
Limitations of the estimates
Results depend on the equation and selected activity level. Actual requirements vary with body composition, health, sleep, medicines and daily activities. Follow weight trends and adjust gradually.
To divide TDEE into protein, carbohydrate and fat, use the daily macronutrient calculator
BMR and TDEE: frequently asked questions
How do BMR and TDEE differ?
BMR estimates resting energy needs; TDEE also includes daily activity and exercise.
Should you eat below BMR?
Do not use one number to justify severe food restriction. Seek advice from a doctor or dietitian for weight-management plans or when you have a medical condition.
When should you calculate again?
Reassess when weight, activity or goals change substantially.
References
- Roza and Shizgal: reassessment of the Harris-Benedict equation (PubMed)
- CDC: gradual weight loss
- NIDDK: Body Weight Planner for adults
Sources explain the principles and limitations. Results are not individualized advice.