Understanding BMR and TDEE
If you want to lose, gain, or maintain weight, knowing your Total Daily Energy Expenditure (TDEE) is the most critical first step. It gives you a mathematical baseline for your daily calorie needs.
What is BMR?
Basal Metabolic Rate (BMR) is the total number of calories your body requires to perform basic, life-sustaining functions at complete rest. This includes breathing, pumping blood, and cellular regeneration. Our calculator computes this using the highly accurate Mifflin-St Jeor equation:
BMR (Women) = (10 × weight) + (6.25 × height) - (5 × age) - 161
What is TDEE?
Total Daily Energy Expenditure (TDEE) takes your BMR and multiplies it by an activity factor (ranging from 1.2 for sedentary individuals to 1.9 for elite athletes) to estimate the total calories you burn in a typical 24-hour period.
How to Use TDEE for Weight Loss
Once you know your TDEE (maintenance calories), you can easily manipulate your diet to achieve your fitness goals:
- To Lose Weight: Subtract 500 calories from your TDEE per day. This creates a 3,500 calorie weekly deficit, which roughly equates to losing 0.5 kg (1 lb) of fat per week.
- To Gain Muscle: Add 250-500 calories to your TDEE (a caloric surplus) combined with resistance training.