Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Harris-Benedict equation. Get detailed macro breakdowns for your fitness goals.
Enter your information to calculate BMR and TDEE
Basal Metabolic Rate (BMR) represents the minimum number of calories your body needs to maintain basic physiological functions at complete rest. This includes breathing, blood circulation, cell production, and nutrient processing.
BMR typically accounts for 60-75% of your total daily calorie expenditure and varies based on age, gender, weight, and body composition.
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a 24-hour period, including all physical activity and exercise. It’s calculated by multiplying your BMR by an activity factor.
TDEE represents your maintenance calories - eat this amount to stay at your current weight, eat less to lose weight, or eat more to gain weight.
For Men:
BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age)
For Women:
BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age)
Little or no exercise, desk job
Light exercise 1-3 days/week
Moderate exercise 3-5 days/week
Hard exercise 6-7 days/week
Very hard exercise, physical job, training twice a day
The Harris-Benedict equation is accurate within 10% for most people. The revised version we use (from 1984) is more accurate than the original 1919 formula. Individual variations exist based on muscle mass, genetics, and metabolic health.
Use TDEE as a starting point. Track your weight for 2-3 weeks and adjust if needed. If you’re not losing/gaining weight as expected, adjust your intake by 100-200 calories and reassess.
Recalculate every 5-10 lbs of weight loss/gain, when changing activity levels, or every 2-3 months. Your metabolism adapts to weight changes and needs adjustments.
Absolutely! The 40/30/30 split (carbs/protein/fats) is balanced for general fitness. Increase protein for muscle building, carbs for endurance sports, or try different ratios that work for you.
“Understanding my TDEE completely changed my fitness journey. Lost 20 lbs by eating at the right deficit!”
- Alex M.
“The macro breakdown helped me optimize my nutrition. Gained lean muscle without excess fat!”
- Ryan K.
“Finally maintaining my weight after years of fluctuation. Knowing my exact needs makes all the difference!”
- Emma L.