TDEE & BMR Calculator
If you’re considering calorie counting to lose weight, it’s helpful to know how many calories you should be consuming. That’s where your BMR and TDEE comes in.
Your BMR, or basal metabolic rate, is how many calories your body burns when it’s doing nothing and is completely at rest. Figuring this out accurately would require time spent in a lab, so our calculator uses the widely-accepted Mifflin-St. Joer equation which is a good estimate.
Your TDEE is your total daily energy expenditure – how many calories you burn through activity. This multiplied by your BMR will give you how many calories you need to maintain your weight. For weight loss, it’s recommended that you subtract 500 from this number. This gives you a good starting point for calorie counting, which you can adjust to suit your personal weight loss.
Where can I find a 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.
