What is BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns at rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor — it estimates how many calories you burn in a full day including movement and exercise.

Which formula does this use?

The Mifflin-St Jeor equation, which is widely regarded as the most accurate BMR formula for the general population. For men BMR = 10·kg + 6.25·cm - 5·age + 5. For women BMR = 10·kg + 6.25·cm - 5·age - 161.

How accurate are these numbers?

Formulas give estimates within ±10%. Real needs vary based on muscle mass, genetics, medical conditions, and measurement accuracy. Adjust based on actual results over a few weeks.

How are macros split?

This calculator uses a balanced 30% protein / 40% carbs / 30% fat split. Macros are shown in grams and kcal. Adjust based on your specific goals (e.g., higher protein when cutting, higher carbs for endurance).

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Frequently Asked Questions

What is BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns at rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor — it estimates how many calories you burn in a full day including movement and exercise.
Which formula does this use?

The Mifflin-St Jeor equation, which is widely regarded as the most accurate BMR formula for the general population. For men BMR = 10·kg + 6.25·cm - 5·age + 5. For women BMR = 10·kg + 6.25·cm - 5·age - 161.
How accurate are these numbers?

Formulas give estimates within ±10%. Real needs vary based on muscle mass, genetics, medical conditions, and measurement accuracy. Adjust based on actual results over a few weeks.
How are macros split?

This calculator uses a balanced 30% protein / 40% carbs / 30% fat split. Macros are shown in grams and kcal. Adjust based on your specific goals (e.g., higher protein when cutting, higher carbs for endurance).