BMR and TDEE
- BMR (Basal Metabolic Rate) is the energy your body burns at complete rest — breathing, circulation, keeping warm.
- TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor. It is the number of calories that keeps your weight steady — your “maintenance” calories.
Mifflin-St Jeor formula
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Example: a 30-year-old man, 70 kg and 170 cm: BMR = 700 + 1,062.5 − 150 + 5 = 1,617.5 kcal. With light activity (× 1.375) his maintenance is about 2,224 kcal a day.
| Activity level | Multiply BMR by |
|---|---|
| Sedentary — desk job, little exercise | 1.2 |
| Light — exercise 1–3 days a week | 1.375 |
| Moderate — exercise 3–5 days a week | 1.55 |
| Active — exercise 6–7 days a week | 1.725 |
| Very active — hard training or a physical job | 1.9 |
Calories to lose or gain weight
About 7,700 kcal equals 1 kg of body fat. Eating 500 kcal a day below your maintenance leads to roughly 0.5 kg of weight loss a week; 500 above it, to about 0.5 kg of gain.
- Aim for 0.25–0.5 kg a week — slower loss is easier to keep off and preserves muscle.
- Don't go below about 1,200 kcal a day for women or 1,500 for men without medical supervision.
- Eat enough protein (roughly 0.8–1.2 g per kg of body weight) and do strength training to keep muscle while losing fat.
- Recalculate every few kilograms — your needs fall as your weight drops.
How accurate is it?
Mifflin-St Jeor is the equation most dietitians use and predicts BMR within about 10% for most adults. Real needs vary with muscle mass, genetics, sleep and health conditions. Track your weight for 2–3 weeks and adjust by 100–200 kcal if it moves differently from what you expect.
Calories in common Indian foods
| Food | Portion | Calories |
|---|---|---|
| Roti (wheat, no ghee) | 1 medium | ≈ 80–100 kcal |
| Cooked rice | 1 katori (150 g) | ≈ 180–200 kcal |
| Dal | 1 katori | ≈ 120–150 kcal |
| Ghee | 1 teaspoon | ≈ 45 kcal |
| Boiled egg | 1 large | ≈ 70–80 kcal |
| Toned milk | 1 glass (250 ml) | ≈ 150 kcal |
| Banana | 1 medium | ≈ 100 kcal |
| Samosa | 1 piece | ≈ 250 kcal |
Small additions add up: two teaspoons of ghee and a samosa a day are about 340 kcal — enough to gain roughly 1.3 kg a month.
Frequently asked questions
How many calories should I eat a day?
It depends on your age, sex, height, weight and activity. A 30-year-old man of 70 kg and 170 cm with light activity needs about 2,224 kcal to maintain his weight; enter your own details for your number.
How many calories should I eat to lose weight?
About 500 kcal less than your maintenance calories to lose roughly 0.5 kg a week — but not below 1,200 (women) or 1,500 (men) without medical advice.
What is the difference between BMR and TDEE?
BMR is what you burn at rest; TDEE adds your daily activity. You should eat around your TDEE to maintain weight.
Which formula does this calculator use?
The Mifflin-St Jeor equation, which is considered the most reliable for estimating BMR in adults.