Diet Essentials: How to Calculate BMR & Plan Your Meals
Why do some people eat a lot but stay thin? The secret lies in 'Basal Metabolic Rate (BMR)'. Knowing how many calories your body burns at rest is key to successful weight loss without the yo-yo effect.
Free BMR Calculator
Get your BMR and TDEE instantly by entering your height, weight, and age.
Calculate My BMRWhat is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions, like breathing and circulation.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day when exercise is taken into account. It is calculated by multiplying your BMR by your activity level.
How to Set Your Calorie Goal
- Weight Loss: TDEE - 500 kcal
Lose about 1lb (0.5kg) per week - Maintenance: Eat same as TDEE
- Weight Gain (Bulk): TDEE + 300~500 kcal
Starving yourself lowers your BMR, making it harder to lose weight in the long run. Use our BMR Calculator to find your numbers and diet smarter.