BMR & TDEE Calculator

Understanding BMR vs. TDEE

To effectively lose fat or gain muscle, you must master the calories-in vs. calories-out equation:

• BMR (Basal Metabolic Rate): The minimum energy required to keep you alive (breathing, heart rate, temperature) while completely at rest.
• TDEE (Total Daily Energy Expenditure): BMR plus all daily activities (walking, working, exercise). This is your "Maintenance" calorie level.

How to Use TDEE for Your Goals

Adjust your TDEE intake based on your primary objective:

• Fat Loss (Cut)**: Consume **80-90% of your TDEE (or reduce by 300-500 kcal).
• Muscle Gain (Bulk)**: Consume **110% of your TDEE (or add 200-300 kcal) paired with weight training.
• Maintenance: Consume at your TDEE level to keep your current weight.

A Note on Activity Levels

Many people overestimate their activity levels. If you work a desk job, even with 3 hours of exercise per week, you typically fall into the "Lightly Active" category. We recommend starting with a conservative estimate and tracking progress for 2-4 weeks.

Common Pitfall: Don't Eat Below BMR!

This is a frequent mistake in dieting. If you eat below your BMR for too long, your body triggers a survival mechanism (metabolic adaptation), slowing down your thyroid and metabolic rate, often leading to rapid weight regain.