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Basal Metabolic Rate + Total Daily Energy Expenditure
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and organs functioning. It's calculated using the Mifflin-St Jeor equation, widely regarded as the most accurate formula for healthy adults.
Your Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It represents how many calories you actually burn each day. Eating at your TDEE maintains your current weight. Eating below it creates a calorie deficit for weight loss.
Once you know your TDEE, you have a baseline. To lose weight, subtract 300–500 calories from your TDEE. To build muscle, add 200–300. To maintain, eat at your TDEE. Consistency over weeks matters more than daily perfection.
All calculators use the Mifflin-St Jeor equation — the gold standard recommended by nutrition researchers and registered dietitians worldwide.
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Free science-based guides to help you understand your results and take action.
TDEE is the single most important number for managing your weight. Here's what it is, how it's calculated, and how to use it.
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Read guide →Counting macros is more flexible and effective than calorie counting alone. This beginner guide shows you exactly how to start.
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Read guide →Understand the full BMI chart, what the categories mean, and where BMI is useful — and where it falls short.
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