Metabolic Rate Calculator for Weight Loss
Calculate your basal metabolic rate and total daily energy expenditure
About this calculator
This Metabolic Rate Calculator helps you determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to create an effective weight loss plan. BMR represents the calories your body burns at rest, while TDEE includes calories burned through daily activities and exercise. Understanding these numbers is crucial for setting realistic calorie deficits and achieving sustainable weight loss goals. By knowing your exact energy needs, you can make informed decisions about diet and exercise to optimize your weight loss journey.
How to use
Enter your age, gender, height, and weight to calculate your BMR. Then select your activity level to determine your TDEE. The calculator will show both values along with recommended calorie intake ranges for weight loss based on safe deficit percentages.
Frequently asked questions
What's the difference between BMR and TDEE?
BMR is calories burned at complete rest, while TDEE includes all daily activities and exercise on top of your BMR.
How much should I reduce calories for weight loss?
A safe calorie deficit is typically 10-20% below your TDEE, creating 1-2 pounds of weight loss per week.
How often should I recalculate my metabolic rate?
Recalculate every 10-15 pounds of weight loss or monthly, as your metabolic rate changes with body composition.