BMR + TDEE Calculator (Maintenance Calories)

New here? Start in order: BMR/TDEE → Macros → Body Fat % / LBM → 1RM.

This calculator estimates two key numbers used to set accurate calorie targets:

  • BMR (Basal Metabolic Rate): the calories your body burns each day at rest to support basic functions like breathing and circulation.
  • TDEE (Total Daily Energy Expenditure): your maintenance calories — the estimated calories you burn per day when daily activity and training are included.

Basal Metabolic Rate + Total Daily Energy Expenditure Calculator

Estimate your baseline calories (BMR) and maintenance calories (TDEE).

Once you know your TDEE, you can set a goal more reliably:

  • Fat loss: eat below TDEE
  • Muscle gain: eat above TDEE
  • Maintenance: eat around TDEE

What is BMR?

Your BMR is a baseline estimate of energy use at rest. It is not your daily maintenance calories unless you are extremely inactive. BMR is most useful as the foundation for estimating TDEE.

What is TDEE?

Your TDEE represents total daily energy use. It combines your baseline metabolism with movement and training. Most differences in TDEE come from daily activity (steps, work, and general movement), not just workouts.

How to choose the right activity level

Choose the activity level that best matches your typical week, including your job and daily movement — not just gym sessions. If you lift regularly but spend most of the day seated, Light or Moderate is often the best starting point.

How accurate is this?

This result is a starting estimate. To find your true maintenance calories, track your bodyweight trend and adjust:

  1. Eat close to the calculated TDEE for 10–14 days.
  2. Weigh daily (morning), and compare weekly averages.
  3. Adjust calories based on the trend:
    • If weight is trending down, increase calories.
    • If weight is trending up, decrease calories.
    • If weight is stable, you are near maintenance.

Next steps

After you have your TDEE, set a target based on your goal and convert it into macros (protein, fat, and carbs). For most people, the priorities are: calories and protein first, then adjust carbs and fat based on preference and performance.

Note: These numbers are estimates for informational purposes and are not medical advice.