BMR & TDEE Calculator
Transform your body using a tried-and-tested tool
How many calories do you burn every day?
Does it matter? In strict terms, no – at least not to everyone.
But if you're a busy middle-aged pro who’s serious about losing weight or building muscle, then understanding and using the 3 key components of the BMR-TDEE calculator is a game-changer.
For a guaranteed transformation, I highly recommend using your numbers along with a calorie-tracking app like MyFitnessPal to monitor and understand your progress during the first 1-3 months of your journey.
After that, you should have the first-hand experience to do it intuitively. But right now, you're looking to change your life, and you’ll want to do that by using the calculator below to establish your numbers.
First, a quick look at the 3 components you need to input:
1. Current BMR-TDEE
Basal Metabolic Rate (BMR): Calories needed for basic body functions at rest.
Total Daily Energy Expenditure (TDEE): BMR plus calories burned through normal daily movement and physical activity.
Estimate your BMR and TDEE according to your current Physical Activity Level (PAL). (Consult the table below under “Terms & Formulas“ and take care not to overestimate your current level.)
2. Future TDEE
Future TDEE: Adjusted calorie needs based on changes in activity level or body composition goals.
Determine your future TDEE to fulfill your weight loss/gain goals. (You can also further customize the pre-set options.)
3. Macronutrient Ratios
Macronutrients: Nutrients we consume that allow for metabolic functions, sustenance, and cell repair: carbohydrates, proteins, and fats.
Ratios: The percentage of each macronutrient in your eating plan, tailored to your goals.
Obtain the macronutrient ratios to support your fitness goals. (My lifestyle follows the Sensible Fitness Program. I aim for 0.75 grams of protein and 0.50 grams of fat per pound of body weight. My remaining calories come from carbs.)
By understanding these 3 components, you can effectively calculate and tailor your diet and activity level to achieve your fitness goals.
(Terms and formulas are briefly explained below. For details and supporting research, see: Understanding How to Calculate BMR and TDEE)
1. BMR-TDEE
| Age | ||
| Gender | Male Female | |
| Height |
Feet & Inches
Centimeters
ft in
cm
|
|
| Weight |
Pounds
Stone
Kilograms
lbs
st lbs
kg
|
|
|
Although the Mifflin-St Jeor formula is considered the most reliable and accurate, the Katch-McArdle formula is a better option if you're leaner and know your body fat percentage. Here's a practical and inexpensive tool: 'Accu-Measure' fat caliper |
||
| Mifflin-St Jeor Formula | ||
|
Katch-McArdle Formula
Body Fat %
|
||
| Physical Activity Level | Sedentary | |
| Lightly Active | ||
| Moderately Active | ||
| Very Active | ||
| Extremely Active | ||
| Calculate BMR Calculate TDEE | ||
|
|
||
2. FUTURE TDEE
3. MACRONUTRIENT RATIOS
Terms and Formulas
Total Daily Energy Expenditure (TDEE), also known as Total Energy Expenditure (TEE), represents the total number of calories required to maintain your current weight over a 24-hour period. TDEE is composed of 4 key components:
Basal Metabolic Rate (BMR): The energy expended to maintain vital bodily functions at rest, such as breathing, circulation, and cell production. This internal heat generation is also known as thermogenesis.
Thermic Effect of Food (TEF): The energy required for digestion, absorption, and assimilation of nutrients from the food you consume.
Non-Exercise Activity Thermogenesis (NEAT): The energy expended for daily activities that are not considered exercise, such as walking, sitting, and standing. Although NEAT is a part of TDEE, it is included within the Physical Activity Level (PAL) and not calculated separately in most formulas.
Physical Activity Level (PAL): A factor that estimates the energy expenditure from all physical activities. PAL values vary based on activity levels, as shown in the table below:
| CATEGORY AND LEVEL | ACTIVITY FACTOR |
| SEDENTARY (Little to no exercise. Desk job.) | 1.2 |
| LIGHTLY ACTIVE (Light exercise on 1-3 days a week or 2 hours of walking a day.) | 1.375 |
| MODERATELY ACTIVE (Moderate exercise/sport on 3-5 days a week or 3 hours of walking a day.) | 1.55 |
| VERY ACTIVE (Hard exercise/sport on 6-7 days a week or 4 hours of walking a day.) | 1.725 |
| EXTREMELY ACTIVE (Hard daily exercise/sport and physical job incl. 5+ hours of walking a day.) | 1.9 |
FORMULAS USED FOR ESTIMATING BMR
Of the several models available for calculating BMR, the more contemporary are those established by Harris-Benedict, Mifflin-St Jeor and Katch-McArdle.
Both the Harris-Benedict and Mifflin-St Jeor equations estimate BMR by taking mass, gender, weight and height into account. Although the Harris-Benedict formula (established in 1919) was revised in 1984, it is the Mifflin-St Jeor formula of 1990 (around 5% more accurate), which is more widely accepted. (See: Understanding how to calculate BMR and TDEE to learn more.)
In closing
Although these formulas have been devised on the basis of scientific procedures, you do need to allow some margin for error – primarily because of the law of individual differences.
Therefore, none of the predictive equations will be free of inaccuracy. Because of this, you might find that they over or under-estimate BMR-TDEE values.
However, if you're consistent in applying and monitoring your numbers, you'll find that these tools can be used as effective guidelines and adjusted to you – the individual.
Establishing your metabolic “set-point” is of significant help in monitoring calorie expenditure, whether to lose, maintain, or add mass. (The page on Understanding how to calculate BMR and TDEE has more on fine-tuning your calorie intake for specific needs.)
Don't hesitate to reach out, should you have any doubts or questions.