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How it works
BMR (basal metabolic rate) is energy at rest. TDEE (total daily energy expenditure) adds activity. Mifflin–St Jeor: BMR = 10 × kg + 6.25 × cm − 5 × age + 5 (male) or −161 (female). A 1990 study found it predicted resting energy well, and later reviews rated it among the most accurate common equations.
Use the number as a start, then adjust based on your weekly weight trend. See calorie deficit.
Do this today
Use your TDEE as a starting target for 2 weeks. Weigh yourself 3 mornings a week and compare the weekly averages.
Lesson game · earn XP
Check yourself: 2 quick questions
Perfect score = combo bonus. Each question returns in your spaced-repetition review.
Questions people ask
What is the difference between BMR and TDEE?
BMR is what you burn at rest; TDEE includes movement and exercise.
How accurate is it?
Often within about 10% for most people, which is why you adjust using your trend.
Sources
- Mifflin MD et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr, 1990. Checked October 23, 2026.
- Frankenfield D et al. Comparison of predictive equations for resting metabolic rate. J Am Diet Assoc, 2005. Checked October 23, 2026.
- NIH NIDDK Body Weight Planner. Checked October 23, 2026.
Education only. Not medical advice. Confirm with your clinician.