Looking for a BMR and TDEE calculator? You’ve come to the right place!

But first, what exactly is BMR and TDEE? Well, to lose weight using the calorie counting method you need to know just how many calories your body needs, in other words you need to calculate your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE). This gives you a calorie target which you can then cut calories from. Once you’ve created a calorie deficit, for every 3,500 calories you cut you should lose a pound of fat.

WARNING: This is not a precise science as there are so many variables at play. The simplest approach is to get your TDEE by using our BMR and TDEE calculator, create your calorie deficit and monitor your progress. If you are losing weight, it’s working! If you’re not losing weight, it’s time to rethink your approach – recalculate your BMR and TDEE and try a bigger deficit or ask for help in our weight loss forum. 

Where can I find a BMR and TDEE calculator?

By far the best way to get your BMR and TDEE for free is to take our 3-minute Health Report, which is completely free.

bmr and tdee calculator

STEP ONE: CALCULATE YOUR BMR

To get your BMR simply click here and we’ll calculate your BMR for you for free.

STEP TWO: WORK OUT YOUR TDEE

Take your BMR and multiply it depending on your activity level.

– Sedentary (no exercise): x 1.2
– Light Activity (1-3 days of exercise): x 1.3
– Moderate Activity (3-5 days of exercise): x 1.55
– Heavy Activity (6-7 days of exercise): x 1.725
– Very Heavy Activity ( 7 days/physical job along with working out): x 1.9

STEP THREE: FIGURE OUT HOW MANY CALORIES TO CUT

It’s up to you how many calories you take away from your TDEE. Put simply, if you eat fewer calories than your TDEE, you will lose weight. But this number needs to be sustainable, so try subtracting 500 from your TDEE – this gives you a good starting point and should result in decent weight loss.

Further reading

If you’re interested in the science behind BMR and TDEE and how these calculations will help you lose weight, have a look at this in-depth discussion.