Metabolic Rate Calculator
Understand how many calories your body burns at rest (BMR) and during your daily activities (TDEE).
Basal Metabolic Rate (BMR)
Calories burned at complete rest per day.
Total Daily Expenditure (TDEE)
Total calories burned including activity.
Recommended Daily Intake for Goals
Enter your physiological data to view calculations.
Mastering Your Metabolism
The 4 Pillars of TDEE
BMR (Basal Metabolic Rate)
Energy for basic life functions like breathing and heartbeat.
NEAT
Non-Exercise Activity Thermogenesis (walking, fidgeting, standing).
TEF (Thermic Effect of Food)
Energy used to digest, absorb, and process nutrients.
EAT (Exercise Activity Thermogenesis)
Energy used during intentional exercise or heavy physical work.
Metabolic Health FAQ
Does muscle mass increase BMR?
Yes. Muscle tissue is more metabolically active than fat tissue. Increasing your lean mass through resistance training is one of the best ways to boost your BMR permanently.
What is "Starvation Mode"?
It's a phenomenon called Adaptive Thermogenesis. When calories are restricted too severely, the body compensates by reducing NEAT and slightly lowering BMR to conserve energy.
How often should I re-calculate?
Every 5-10 lbs (2-5 kg) of weight loss. As your body weight decreases, so do your caloric needs.
Science Behind the Numbers
The Mifflin-St Jeor Equation
BMIFatCalc uses the Mifflin-St Jeor equation, currently considered the most accurate standard for predicting BMR in healthy adults. It accounts for age, gender, weight, and height to provide a baseline of your energy needs.
Understanding your BMR is crucial because it represents the energy your body needs just to keep your organs functioning while at rest.
Why TDEE Matters?
While BMR is your baseline, TDEE is your daily reality. By applying an "Activity Multiplier" to your BMR, we estimate how many calories you actually burn based on your lifestyle.
This number is the key to weight management: eat more than TDEE to gain, less to lose, and match it to maintain.