BMR & TDEE Calculator
BMR: kcal/day
Maintenance Calories: kcal/day
Calories for Weight Loss (~0.5 kg/week): kcal/day
Calories for Weight Gain (~0.5 kg/week): kcal/day
Master Your Metabolism: BMR & TDEE Explained
Your BMR (Basal Metabolic Rate) is the calories you burn at rest. Multiply by your activity factor to get TDEE—the total you need daily to maintain weight. Adjust ±500 kcal for loss or gain.
Why Use This Calculator?
- ✅ Supports both Metric & Imperial units
- ✅ Two proven formulas: Mifflin-St Jeor & Harris-Benedict
- ✅ Customizable activity levels for accurate TDEE
- ✅ Instant, mobile‑friendly results
How to Interpret Your Numbers
- BMR: Baseline calories burned at rest.
- Maintenance: BMR × activity factor.
- Weight Loss: Maintenance – 500 kcal/day.
- Weight Gain: Maintenance + 500 kcal/day.
Top 5 Tips to Boost Metabolism
- 🍗 Eat protein-rich foods to increase TEF (Thermic Effect of Food).
- 🏋️ Engage in strength training to build muscle mass.
- 💧 Stay hydrated—water aids metabolic reactions.
- 😴 Prioritize quality sleep for hormonal balance.
- 🕒 Eat at regular intervals to keep metabolism steady.
