BMR Calculator · Practical guide
BMR vs TDEE: What Is the Difference?
BMR is your burn at rest; TDEE is your burn across a real day. Planning meals requires the second number.
At a glance
One Sentence Each
BMR is the calories your body needs at complete rest — breathing, circulation, temperature control. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, covering everything you actually burn in a normal day. TDEE is the number to plan food around, never BMR.
Interactive tool
BMR Calculator
Enter your own values, then compare the result with the examples below.
Daily Calorie Needs by Activity
| Activity Level | Multiplier | Calories / Day |
|---|---|---|
| Sedentary (little/no exercise) | 1.2 | -- |
| Lightly active (1-3 days/week) | 1.375 | -- |
| Moderately active (3-5 days/week) | 1.55 | -- |
| Very active (6-7 days/week) | 1.725 | -- |
| Super active (physical job/training) | 1.9 | -- |
The Activity Multipliers
| Activity Level | Multiplier |
|---|---|
| Sedentary (little/no exercise) | 1.2 |
| Lightly active (1-3 days/week) | 1.375 |
| Moderately active (3-5 days/week) | 1.55 |
| Very active (6-7 days/week) | 1.725 |
| Super active (physical job/training) | 1.9 |
Worked Example
A 40-year-old man at 85 kg and 178 cm has a BMR of 1,768 kcal. His TDEE is 2,122 kcal sedentary, 2,431 lightly active, 2,740 moderately active, 3,050 very active, and 3,359 with a physical job — the calculator above prints this whole table with your result.
How to Use the Two Numbers
- Weight loss: eat 250-500 kcal below your TDEE, not below your BMR.
- Weight gain: eat 250-500 kcal above your TDEE with strength training.
- Maintenance: eat at your TDEE and recalculate when your weight shifts by 10 lb or more.
Where does RMR fit? Resting metabolic rate is a looser clinical measurement that runs a few percent above BMR; in everyday use the two are interchangeable, and both sit below TDEE.
Frequently Asked Questions
Which number should I eat to — BMR or TDEE?
TDEE for maintenance. Eating at your BMR means a built-in deficit equal to all your daily activity, which is usually too aggressive for sustained dieting.
Why is my TDEE so much higher than my BMR?
BMR covers only 60-75% of daily burn. Movement, exercise, digestion, and fidgeting make up the rest, which the activity multiplier approximates.
What if my activity level varies week to week?
Use the multiplier that matches your average over a month, or eat at the sedentary TDEE on rest days and the higher figure on training days.
Is TDEE the same as maintenance calories?
Yes — eating exactly at your TDEE should hold your weight steady over time, which is why it is the baseline for any deficit or surplus.