BMR and TDEE

BMR (Basal Metabolic Rate) is the energy your body uses at complete rest — breathing, heartbeat, cell repair. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor (1.2 sedentary to 1.9 extra active), representing your real daily calorie burn.

To lose weight, eat roughly 500 calories below your TDEE; to gain, eat 500 above. These are estimates — real needs vary. The most accurate common BMR formula is Mifflin-St Jeor:

Men: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

Calculate your numbers with the Calorie Calculator.