Holistic Health
BMR Calculator
Calculate your Basal Metabolic Rate — the calories your body burns at complete rest — and your Total Daily Energy Expenditure based on your activity level. Uses the Mifflin-St Jeor equation, the most accurate formula available.
BMR vs TDEE — Which Number Should You Use?
BMR is a theoretical baseline — the calories your body would need if you were completely sedentary. Almost nobody actually lives at their BMR. The number that matters for practical nutrition is your TDEE: BMR multiplied by your activity factor.
Use your TDEE as your maintenance calorie target. Eat consistently below it to lose weight, consistently above it (with resistance training) to build muscle. Recalculate every 4–6 weeks as your weight changes, since BMR decreases as body weight decreases.