TDEE vs BMR — what is the difference?

BMR is the energy your body uses at complete rest; TDEE adds daily movement and exercise on top (BMR × activity factor).

Which BMR formula is used?

Mifflin-St Jeor — it has the best validated accuracy for modern populations. The Harris-Benedict revision typically reads slightly higher.

Why am I not losing on my deficit?

Common causes: under-counted intake, over-estimated activity, water retention masking fat loss, and metabolic adaptation after prolonged dieting.

Tdee Calculator | TheCalculators

Presets

Unit System

Metric (kg, cm)Imperial (ft + in, lb)

Enter your values in the matching fields — the other unit set is ignored.

Age

years

Gender

MaleFemale

Height

Weight

Height (feet)

Height (inches)

Weight

Activity

Live mode: results update as you type.

TDEE — Maintenance Calories

2,565 kcal/day

BMR 1,655 × 1.6 (Moderate) · goal target: 2,565 kcal

BMR (Mifflin-St Jeor): 1,655 kcal/day
Activity factor: 1.6 — Moderate: exercise 4-5 times/week
TDEE (maintenance): 2,565 kcal/day
Goal (maintain): 2,565 kcal/day
Weekly energy swing: 0 kcal
Weight basis: 65.0 kg

BMR vs TDEE vs goal target

BMRGoal

TDEE at every activity level

Activity level	Factor	TDEE (kcal/day)
Sedentary: little or no exercise	1.2	1,986
Light: exercise 1-3 times/week	1.4	2,276
▶ Moderate: exercise 4-5 times/week	1.6	2,565
Active: daily exercise or intense exercise 3-4 times/week	1.7	2,855
Extreme: intense exercise 6-7 times/week	1.9	3,145

Goal calories (±250 / ±500 kcal rows)

Goal	Adjustment	Calories/day	Expected rate
Aggressive cut	−500 kcal/day	2,065	≈ −1 lb (0.45 kg)/week
Mild cut	−250 kcal/day	2,315	≈ −0.5 lb/week
▶ Maintain	TDEE	2,565	weight steady
Mild bulk	+250 kcal/day	2,815	≈ +0.5 lb/week
Bulk	+500 kcal/day	3,065	≈ +1 lb/week

±500 kcal/day ≈ ±1 lb (0.45 kg) of body weight per week (3,500 kcal ≈ 1 lb).

TDEE is an estimate that varies day to day and adapts as weight changes — recalibrate every few weeks using the scale trend. Avoid eating below ~1,200 (women) / 1,500 (men) kcal. Estimates for informational purposes only — not medical advice.

Most useful next

Formula

TDEE = BMR × activity factor · BMR (Mifflin-St Jeor) = 10W + 6.25H − 5A + 5 (male) / − 161 (female)

• W = weight (kg), H = height (cm), A = age (years).
• Multiply BMR by the activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 extreme.
• Subtract 250–500 kcal to cut, add 250–500 kcal to bulk.

Pro tips

• Be honest with the activity level — most desk workers train "light" even with 3 gym sessions.
• Track intake for 2 weeks and compare scale weight: real-world TDEE beats any formula.
• On a bulk, gaining faster than ~0.5–1 lb/week mostly adds fat, not muscle.

FAQ

Presets

Unit System

Metric (kg, cm)Imperial (ft + in, lb)

Enter your values in the matching fields — the other unit set is ignored.

Age

years

Gender

MaleFemale

Height

Weight

Height (feet)

Height (inches)

Weight

Activity

Live mode: results update as you type.

TDEE — Maintenance Calories

2,565 kcal/day

BMR 1,655 × 1.6 (Moderate) · goal target: 2,565 kcal

BMR (Mifflin-St Jeor): 1,655 kcal/day
Activity factor: 1.6 — Moderate: exercise 4-5 times/week
TDEE (maintenance): 2,565 kcal/day
Goal (maintain): 2,565 kcal/day
Weekly energy swing: 0 kcal
Weight basis: 65.0 kg

BMR vs TDEE vs goal target

BMRGoal

TDEE at every activity level

Activity level	Factor	TDEE (kcal/day)
Sedentary: little or no exercise	1.2	1,986
Light: exercise 1-3 times/week	1.4	2,276
▶ Moderate: exercise 4-5 times/week	1.6	2,565
Active: daily exercise or intense exercise 3-4 times/week	1.7	2,855
Extreme: intense exercise 6-7 times/week	1.9	3,145

Goal calories (±250 / ±500 kcal rows)

Goal	Adjustment	Calories/day	Expected rate
Aggressive cut	−500 kcal/day	2,065	≈ −1 lb (0.45 kg)/week
Mild cut	−250 kcal/day	2,315	≈ −0.5 lb/week
▶ Maintain	TDEE	2,565	weight steady
Mild bulk	+250 kcal/day	2,815	≈ +0.5 lb/week
Bulk	+500 kcal/day	3,065	≈ +1 lb/week

±500 kcal/day ≈ ±1 lb (0.45 kg) of body weight per week (3,500 kcal ≈ 1 lb).

Most useful next

Formula

TDEE = BMR × activity factor · BMR (Mifflin-St Jeor) = 10W + 6.25H − 5A + 5 (male) / − 161 (female)

• W = weight (kg), H = height (cm), A = age (years).
• Multiply BMR by the activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 extreme.
• Subtract 250–500 kcal to cut, add 250–500 kcal to bulk.

Pro tips

• Be honest with the activity level — most desk workers train "light" even with 3 gym sessions.
• Track intake for 2 weeks and compare scale weight: real-world TDEE beats any formula.
• On a bulk, gaining faster than ~0.5–1 lb/week mostly adds fat, not muscle.

Tdee Calculator

BMR vs TDEE vs goal target

TDEE at every activity level

Goal calories (±250 / ±500 kcal rows)

Formula

Pro tips

FAQ

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Tdee Calculator

BMR vs TDEE vs goal target

TDEE at every activity level

Goal calories (±250 / ±500 kcal rows)

Formula

Pro tips

FAQ

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BMR Calculator

Calorie Calculator

Macro Calculator

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