Biometric Profile & Habits
Basal Metabolic Rate (BMR)
1.699 kcal/dia
Calories burned at complete rest to keep organs functioning.
Total Daily Energy Expenditure (TDEE)
2.633 kcal/dia
Total calories burned daily factoring in exercise and lifestyle (Maintenance).
Daily Calorie Targets by Goal
2.183 kcal
Moderate deficit of ~400 to 500 kcal/day (Recommended)
2.633 kcal
Energy intake matching daily expenditure
2.983 kcal
Calorie surplus of ~300 to 400 kcal/day with resistance training
1.933 kcal
Calorie deficit of ~700 kcal/day
Understanding Your BMR & Energy Burn
Your Basal Metabolic Rate accounts for 60% to 75% of your total daily calories. Digestion and physical activity account for the rest. To lose weight safely, eat fewer calories than your TDEE, but avoid prolonged diets below your baseline BMR to protect metabolic health.
How it works
1
Select biological sex and input your age, current weight, and height.
2
Select your weekly exercise and routine activity level to calculate TDEE.
3
Review your resting metabolic rate (BMR) and daily maintenance calories.
4
Check customized calorie targets for healthy fat loss, weight maintenance, or lean bulking.
Frequently asked questions
Is it really free?
Yes. The site is supported by ads, so you never pay or need to create an account.
What is the difference between BMR and TDEE?
BMR is the base calories burned at rest to sustain vital organ function. TDEE represents total daily calorie expenditure after accounting for movement, digestion, and workouts.
Does it work on mobile?
Yes. The page adapts to your screen and does not require installing any app.