Free BMR & TDEE Calculator for Nutritionists and Dietitians

Before you can build a meaningful nutrition plan for a client, you need two numbers: their Basal Metabolic Rate (BMR) and their Total Daily Energy Expenditure (TDEE). Everything else — calorie targets, macro splits, weight loss timelines — flows from there. Our free BMR and TDEE calculator gives you both in seconds, along with goal-based calorie recommendations ready to share with your client.

What Is BMR?

BMR, or Basal Metabolic Rate, is the number of calories the body burns at complete rest — just to keep the heart beating, lungs breathing, and organs functioning. It represents the absolute minimum energy requirement and acts as the foundation of any calorie calculation.

BMR is influenced by age, sex, weight, and height. This calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate BMR formula for the general population and the one most commonly recommended in clinical nutrition practice.

What Is TDEE?

TDEE, or Total Daily Energy Expenditure, is BMR multiplied by an activity factor. It reflects how many calories a person actually burns in a day when their lifestyle is taken into account — from sedentary office work all the way up to twice-daily athletic training.

TDEE is the number that really matters for nutrition planning. It tells you exactly how many calories a client needs to maintain their current weight, and from there you can calculate precise targets for weight loss or muscle gain.

How to Use This Calculator

1. Select your units — metric (kg / cm) or imperial (lbs / ft).
2. Enter client details — sex, age, weight, and height.
3. Choose an activity level — from sedentary to extremely active.
4. Hit Calculate — get BMR, TDEE across all activity levels, and calorie targets for weight loss, maintenance, and muscle gain.

The results table shows TDEE at every activity level so you can easily revisit the numbers if a client's lifestyle changes.

Calorie Targets by Goal

Once you have TDEE, setting calorie targets is straightforward. A deficit of around 500 kcal per day produces roughly 0.5 kg of weight loss per week — a safe, sustainable rate for most clients. For muscle gain, a modest surplus of 300 kcal above TDEE supports lean bulking without excessive fat gain. Maintenance simply matches TDEE.

Use These Numbers in Your Practice

BMR and TDEE are the starting point — but managing clients, tracking progress, and getting paid shouldn't slow you down. Schemon helps nutrition professionals handle scheduling, client communication, file sharing, and payments all in one place.

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Frequently Asked Questions

What is the difference between BMR and TDEE?BMR is the number of calories your body burns at complete rest. TDEE adds the calories burned through daily activity and exercise. For nutrition planning, TDEE is the more useful number because it reflects real-world energy needs.

Which BMR formula is the most accurate?The Mifflin-St Jeor equation is considered the most accurate for the general population and is preferred by most registered dietitians. Other formulas like Harris-Benedict and Katch-McArdle exist but are less universally recommended.

How do I calculate TDEE from BMR?Multiply BMR by an activity multiplier: 1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active, and 1.9 for extremely active. The calculator above does this automatically.

How many calories should I eat to lose weight?A common starting point is your TDEE minus 500 kcal per day, which creates a deficit that typically produces around 0.5 kg (1 lb) of weight loss per week. Individual results vary based on adherence, hormones, and metabolic adaptation.

Should I use BMR or TDEE for meal planning?Always use TDEE. BMR represents resting needs only and would result in significant under-eating for most people. TDEE accounts for the calories burned through daily life and exercise, making it the correct baseline for any meal plan.