Free Online BMR & TDEE Calculator

Welcome to Our Online BMR & TDEE Calculator

Welcome! This tool is a free and professional BMR Calculator designed to help you scientifically understand your body’s energy expenditure. If you’ve ever wondered “how to calculate BMR” or searched for a reliable TDEE Calculator, you’re in the right place. Our Human Basal Metabolism Calculator not only determines your Basal Metabolic Rate (BMR) but also estimates your Total Daily Energy Expenditure (TDEE) based on your activity level. This provides the crucial data you need for effective weight management, fat loss, or muscle gain.

Here’s a detailed guide on how to use this powerful Body Metabolism Calculator.

Step 1: Enter Your Basic Information

To get an accurate calculation, please provide the following details in our online BMR calculator:

• Gender: Male / Female
• Age: Your age in years
• Height: Your height in Centimeters (cm)
• Weight: Your weight in Kilograms (kg)

Our Basal Calorie Calculator uses the Mifflin-St Jeor equation, a widely recognized and accurate formula that uses these core metrics to estimate your energy needs at rest.

Step 2: Select Your Activity Level

Your BMR represents the calories you burn at complete rest. To get a more practical number, our TDEE Calculator needs to know your activity level. Please choose the option that best describes your lifestyle:

• Sedentary: Little to no exercise, desk job.
• Lightly Active: Light exercise or sports 1-3 days a week.
• Moderately Active: Moderate exercise or sports 3-5 days a week.
• Very Active: Hard exercise or sports 6-7 days a week.
• Extra Active: Very hard exercise, physical job, or training twice a day.

This step is vital for an accurate calculation from our Daily Metabolism Calculator module.

Step 3: Get Your Results Instantly

After filling in your information, click the “Calculate” button. Our tool will perform an instant BMR online calculation and present your personalized metabolism report.

Detailed Example: Here’s How It Works

Let’s walk through an example to see the calculator in action.

User Profile:
Sarah is a 29-year-old woman, her height is 165 cm, and her weight is 55 kg. She does moderately intense workouts at the gym 3 times a week.

Her Steps:

1. She opens the Official BMR Calculator page.
2. She enters her details:
   • Gender: Female
   • Age: 29
   • Height: 165
   • Weight: 55
   • Activity Level: She selects Moderately Active.
3. After clicking “Calculate,” Sarah receives the following results:
   • How BMR Is Calculated:
     The calculator applies the Mifflin-St Jeor formula for women:
     BMR = (10 × 55 kg) + (6.25 × 165 cm) – (5 × 29) – 161 = 1275.25 Calories
   • How TDEE Is Calculated:
     The TDEE is calculated by multiplying her BMR by the “Moderately Active” factor (1.55):
     TDEE = 1275.25 × 1.55 = 1976.6 Calories

Sarah’s Final Report:

• Your Basal Metabolic Rate (BMR): Approximately 1275 Calories per day.
  • This is the energy your body needs to maintain basic functions like breathing and circulation while at rest.
• Your Total Daily Energy Expenditure (TDEE): Approximately 1977 Calories per day.
  • This is your estimated daily calorie burn, including all your activities. Use this number to plan your diet!
• Health & Diet Suggestions:
  • To Maintain Weight: Consume around 1977 Calories per day.
  • For Fat Loss: Consume between 1477 – 1677 Calories per day (a 300-500 Calorie deficit).
  • For Muscle Gain: Consume between 2277 – 2477 Calories per day (a 300-500 Calorie surplus).

We hope this guide helps you make the most of our free BMR calculator. Start your calculation now and take the first step toward scientific health management