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How to use this calculator effectively
Use the BMR/TDEE calculator to estimate daily energy needs from body measurements, age, sex, activity level, and goal assumptions.
How it works
The page applies standard BMR equations, then multiplies by an activity factor to estimate TDEE. Treat the result as a starting estimate, not a prescription, because real intake needs vary with tracking accuracy and activity changes.
When to use
Use it when setting an initial calorie target, comparing activity assumptions, or checking whether a planned deficit or surplus is within a reasonable range.
Common mistakes to avoid
- Overstating activity level because exercise days feel harder than average days.
- Mixing metric and imperial measurements without checking units.
- Changing calorie target before tracking weight trend for enough days.
- Treating the estimate as medical or dietetic advice.
Interpretation and worked example
Run a maintenance scenario first, then change only the activity level or goal adjustment. If the target feels unsustainable, choose a smaller deficit or surplus and reassess with real trend data.
See also
FAQ
What's the difference between BMR and TDEE?
BMR measures calories burned at rest. TDEE multiplies BMR by your activity factor to estimate total daily energy expenditure.
How should I choose my activity level?
Select the option that best reflects your weekly training and job demands. When in doubt, pick a lower level for conservative calorie estimates.
Is this medical advice?
No. These numbers are educational estimates. Seek professional medical guidance for personalised plans.
How can I use TDEE for maintenance, fat loss, or muscle gain?
Use the result as a starting point for daily calories, then check your weight trend over two to three weeks before adjusting. For fat loss, a moderate deficit is usually easier to sustain than an aggressive cut, while muscle gain usually works better with a small surplus than a large jump in calories.
What should I do first on this page?
Start with the minimum required inputs or the first action shown near the primary button. Keep optional settings at defaults for a baseline run, then change one setting at a time so you can explain what caused each output change.
Why does this page differ from another tool?
Different pages often use different defaults, units, rounding rules, or assumptions. Align those settings before comparing outputs. If differences remain, compare each intermediate step rather than only the final number.