Simple Calorie Calculator with BMR & TDEE

A calorie calculator is a tool that helps you estimate the number of calories you need to consume each day to maintain your weight, lose weight, or gain weight. It takes into account several factors, including your age, sex, height, weight, activity level, and goals.

There are many different calorie calculators available online and in apps. Some are more basic, while others are more complex and take into account more factors. The most accurate calorie calculators are those that are based on the Mifflin St Jeor equation, which is a scientific equation that has been validated in research.

Here are some of the things you can use a calorie calculator for:

• To determine how many calories you need to eat each day to maintain your weight.
• To set a calorie goal for weight loss or gain.
• To track your calorie intake and see if you are meeting your goals.
• To understand how different factors, such as exercise, affect your calorie needs.

It is important to remember that calorie calculators are just estimates, and your individual needs may vary. If you are concerned about your calorie intake or weight, it is always best to talk to a registered dietitian or other qualified healthcare professional.

Calorie Calculator

Age:
Weight (kg):
Height (cm):
Gender: Male Female

BMR & TDEE Explained: Your Body's Energy Needs

BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) are two important terms related to understanding your body's energy needs. While both deal with calories burned, they represent different stages of your energy expenditure:

BMR:

• Represents: The minimum number of calories your body burns at rest to maintain essential functions like breathing, circulation, and organ function. It's essentially the baseline energy expenditure needed to keep you alive even when you're doing nothing.
• Influenced by: Age, sex, height, weight, and body composition (muscle mass burns more calories at rest than fat).
• Not directly measurable: Requires specialized equipment and controlled conditions.
• Estimated using formulas: Several formulas exist, such as the Mifflin St Jeor equation, which are based on your individual characteristics.
• Constitutes: About 60-70% of your total daily energy expenditure (TDEE).

TDEE:

• Represents: The total number of calories your body burns in a day, including your BMR, activity level, and the thermic effect of food (energy used for digestion).
• Calculated: By adding your BMR to the calories burned through activity and digestion.
• Essential for: Setting calorie goals for weight management, understanding your metabolism, and tailoring your diet and exercise for fitness goals.

Here's an analogy to understand the difference:

• Imagine your BMR as the engine idling in your car. It uses a minimum amount of fuel to keep the engine running even when you're parked.
• TDEE is like your total fuel consumption on a journey. It includes the idling time (BMR), the fuel used for driving (activity), and the energy needed to process the fuel (thermic effect of food).

In summary:

• BMR is your body's basic energy needs at rest.
• TDEE is the total energy your body uses throughout the day, including all its activities.

Knowing both BMR and TDEE helps you understand your body's energy requirements and set realistic goals for weight management, fitness, and overall health.