TDEE / BMR Body Composition Calculator

TDEE / BMR Body Composition Calculator | Online Free Tool | Elysia Tools

Tool usage guide

Learn when to use this tool, what it supports, and how real users apply it.

Key facts

Category: Health
Input types: number, select
Output type: json
Sample coverage: 4
API ready: Yes

Overview

The TDEE / BMR Body Composition Calculator estimates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. By factoring in your age, sex, height, weight, activity level, and fitness goal, it provides tailored daily calorie targets and macronutrient distributions to help you lose, maintain, or gain weight.

When to use

When planning a structured diet or meal plan and needing to establish baseline daily calorie targets.
When adjusting nutrition goals to transition between fat loss, weight maintenance, or muscle gain phases.
When calculating macronutrient splits based on your physical activity level.

How it works

1Enter your current weight, height, age, and biological sex to calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor formula.
2Select your physical activity level to apply the appropriate multiplier and determine your Total Daily Energy Expenditure (TDEE).
3Choose your primary body composition goal (lose, maintain, or gain) to generate your target daily calorie intake and macronutrient breakdown.

Use cases

Determining daily caloric deficits for structured fat loss programs.
Calculating maintenance calories and protein requirements for athletic performance.
Setting up surplus calorie and macro targets for muscle building and bulking phases.

Examples

1. Calculating Maintenance Macros for an Active Male

Fitness Enthusiast

Background

A 30-year-old male weighing 80 kg and standing 180 cm tall exercises moderately but wants to maintain his current weight while optimizing his protein intake.

Problem

He needs to know his exact maintenance calories and baseline protein target to plan his daily meals.

How to use

Input a weight of 80 kg, height of 180 cm, age of 30, sex as male, activity level as moderate, and goal as maintain.

Outcome

The calculator outputs a BMR of 1780 kcal, a TDEE of 2759 kcal, and a target of 144 grams of protein per day.

2. Setting a Caloric Deficit for Weight Loss

Office Worker

Background

A 45-year-old female weighing 70 kg and standing 165 cm tall has a sedentary desk job and wants to start a structured weight loss plan.

Problem

She needs to determine a safe daily calorie target and macro split to lose weight without losing muscle mass.

How to use

Input a weight of 70 kg, height of 165 cm, age of 45, sex as female, activity level as sedentary, and goal as lose.

Outcome

FAQ

What formula is used to calculate BMR?

The calculator uses the Mifflin-St Jeor equation, which is widely recognized for its accuracy in estimating resting metabolic rate.

How does activity level affect my TDEE?

Your BMR is multiplied by an activity factor ranging from sedentary to very active to estimate the total calories you burn daily.

Can I use this calculator for weight loss?

Yes, selecting the 'Lose' goal automatically calculates a caloric deficit and adjusts your macronutrient targets accordingly.

What macronutrients are calculated?

The tool estimates your daily protein, fat, and carbohydrate requirements based on your calculated target calories.

Do I need to update these calculations as my weight changes?

Yes, you should recalculate your BMR and TDEE periodically as your body weight changes to keep your targets accurate.

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Learn when to use this tool, what it supports, and how real users apply it.

Key facts

Overview

When to use

How it works

Use cases

Examples

1. Calculating Maintenance Macros for an Active Male

2. Setting a Caloric Deficit for Weight Loss

FAQ

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