Basal Metabolic Rate (BMR) is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions. Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day when exercise is taken into account.
Diet Goal Predictor
Unlike a standard calculator, if you input a target weight, we also estimate the number of days required to reach your goal based on a safe and healthy caloric deficit or surplus. We use the Mifflin-St Jeor equation, considered one of the most reliable formulas for BMR calculation.
Frequently Asked Questions
Q. BMR vs TDEE — what's the difference?
BMR is calories burnt at rest. TDEE adds activity and exercise. Diet targets work off TDEE.
Q. How accurate is Mifflin-St Jeor?
One of the most accurate BMR formulas, within ±10%. It cannot capture muscle vs fat mass — expect ±200 kcal personal variance.
Q. How do I pick the activity multiplier?
Light exercise 1-3×/wk = 1.375, moderate 3-5×/wk = 1.55, intense daily = 1.725. Pick one step lower if dieting.
Q. How much weight loss per week is safe?
0.5-1% of body weight per week is the safe cap. A 70 kg person should target ~0.5 kg/week max.
Q. What calories for bulking?
+200-500 kcal over TDEE. Faster gain means more fat than muscle.
Q. Is a sub-1200 kcal diet okay?
No — risks nutrient deficiency and metabolic adaptation. The calculator floors recommendations at 1200 (women) / 1500 (men).
