TDEE Calculator · Practical guide
BMR vs TDEE: What's the Difference?
BMR is your engine at idle; TDEE is the full day's fuel burn — here is how the two numbers relate.
At a glance
The Short Answer
BMR (basal metabolic rate) is the calories your body burns at complete rest just to keep you alive. TDEE (total daily energy expenditure) is your BMR multiplied by an activity factor, so it also covers movement, exercise, and digestion. TDEE is always the larger number, and it is the one to use for diet planning.
Interactive tool
TDEE Calculator
Enter your own values, then compare the result with the examples below.
Activity Breakdown
| Activity Level | Multiplier | TDEE (calories/day) |
|---|---|---|
| Sedentary | 1.2 | -- |
| Lightly active | 1.375 | -- |
| Moderately active | 1.55 | -- |
| Very active | 1.725 | -- |
| Super active | 1.9 | -- |
Same Person, Two Numbers
A 30-year-old woman who is 5'5" (165 cm) and 143 lb (65 kg) has a BMR of about 1,370 kcal/day by the Mifflin-St Jeor equation. Her TDEE depends entirely on how active she is:
| Activity Level | Factor | TDEE |
|---|---|---|
| Sedentary | 1.2 | 1,644 kcal |
| Lightly active | 1.375 | 1,884 kcal |
| Moderately active | 1.55 | 2,124 kcal |
| Very active | 1.725 | 2,363 kcal |
| Extra active | 1.9 | 2,603 kcal |
Her BMR never changes with activity — it is fixed by her body — but her TDEE swings by nearly 1,000 calories between a desk-bound lifestyle and daily hard training.
Which Number Should You Eat At?
- Eating at BMR is a large deficit for almost everyone and should not be a long-term target — you would lose weight fast but feel drained.
- Eating at TDEE maintains your current weight.
- Eating 250-500 below TDEE is the standard fat-loss zone; 250-500 above supports muscle gain.
How Each Is Calculated
This calculator estimates BMR with the Mifflin-St Jeor equation — 10W + 6.25H - 5A + 5 for men and 10W + 6.25H - 5A - 161 for women, with weight in kg and height in cm — then applies your chosen activity multiplier to produce TDEE. Both figures appear in your result above.
Frequently Asked Questions
Should I eat at my BMR to lose weight faster?
No. BMR is what you burn at total rest, so eating at it while living a normal life creates an oversized deficit. Eat 250-500 kcal below your TDEE instead for sustainable loss.
Why is my TDEE so much higher than my BMR?
Activity, exercise, and digestion add 20-90% on top of resting metabolism. Even a sedentary person burns about 20% more than BMR through everyday movement and processing food.
Which number does a fitness watch report?
Most watches estimate total daily burn — closer to TDEE — using heart rate and movement data. Both watch and calculator are estimates, so calibrate either one against your actual weight trend.
Does BMR change as I lose weight?
Yes. A lighter body needs less energy at rest, so BMR and TDEE both fall. Recalculate after every 10 lb or so of weight change to keep targets accurate.