Calculate your BMR and TDEE
How many calories do YOU need every day?
How to calculate your daily caloric needs.
BMR and TDEE
Step 1
Calculate Basal Metabolic Rate (BMR)
Your BMR is the amount of calories required to maintain its current weight without any additional activity. We can calculate BMR using the Mifflin-St Jeor equation:
Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5.
Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 16.
Step 2
Determine Total Daily Energy Expenditure (TDEE)
Once you have your BMR, adjust it based on your activity level to get your Total Daily Energy Expenditure (TDEE):
Sedentary (little to no exercise): BMR x 1.2
Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
Super active (very hard exercise & physical job or 2x training): BMR x 1.9
Your TDEE gives you the estimated number of calories you need to maintain your current weight based on your activity level.
