Free BMR TDEE Calculator for Weight Loss

If you want to lose weight in a healthy way, the free BMR TDEE calculator for weight loss is the most useful tool. It helps you know exactly how many calories your body burns at rest (BMR) and how many calories you need daily including activity (TDEE). By entering simple details like age, weight, height, and activity level, you can find your calorie needs to achieve weight loss safely.

What is a BMR TDEE Calculator

A bmr tdee calculator combines two important measures:

  • BMR (Basal Metabolic Rate): The calories your body burns while resting.

  • TDEE (Total Daily Energy Expenditure): Calories burned daily with activity, exercise, and routine work.

Knowing both helps you create a calorie plan that matches your fitness goals.

Why Use This Tool

  • Accurate: Based on scientifically proven formulas (Mifflin-St Jeor).

  • Simple: Enter details once and get instant results.

  • Flexible: Works for weight loss, maintenance, or gain.

  • Visual: Charts make calorie data easy to understand.

  • Convenient: Mobile-friendly and includes sharing features.

BMR Calculator – Vabelic

BMR / TDEE Calculator

How to Use This Calculator

Using the free BMR TDEE calculator for weight loss is simple. Here’s a step-by-step guide:

  1. Select Calculation Type

    • Choose BMR Only if you want to know just your resting calorie burn.

    • Choose BMR + TDEE if you also want to include daily activity levels.

  2. Enter Your Details

    • Age: Enter your age in years.

    • Weight: Enter your weight in kilograms.

    • Height: Enter your height in centimeters.

    • Gender: Select male or female.

    • Activity Level: Choose how active you are (sedentary, lightly active, moderate, very active, or super active).

  3. Click “Calculate”

    • The tool will instantly show your BMR and, if selected, your TDEE.

  4. Check the Suggestions

    • You will see three recommendations:

      • Maintenance Calories (to keep your weight stable).

      • Weight Loss Calories (around 500 fewer than TDEE).

      • Weight Gain Calories (around 500 more than TDEE).

  5. View the Chart

    • A bar chart will display your BMR and TDEE visually for easy understanding.

  6. Download or Share Results

    • Use the Download PDF button to save your results as a report.

    • Click Share on WhatsApp to send results directly to your contacts.

  7. Reset if Needed

    • Click the Reset button to clear all inputs and start again.

Tips for Better Weight Loss Results

  • Aim for a calorie deficit of 500–700 calories below TDEE.

  • Recalculate often as your weight changes.

  • Focus on protein-rich foods to preserve muscle.

  • Stay active with both cardio and strength training.

  • Use the bmr tdee calculator regularly to track progress.

Conclusion

Using this free BMR TDEE calculator for weight loss helps you understand your body’s daily calorie needs. With accurate BMR and TDEE values, you can plan meals, track progress, and stay on the right path toward fitness goals. Combine it with balanced nutrition and exercise for the best results.

FAQ

ask us
anything

A free BMR TDEE calculator for weight loss is an online tool that helps you estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). It shows how many calories you burn daily and guides you in setting a calorie deficit for weight loss.

Most BMR TDEE calculators use standard formulas like Harris-Benedict or Mifflin-St Jeor. While they provide close estimates, actual results may vary based on body composition, activity level, and lifestyle factors.

Yes. The calculator works for both men and women. You only need to enter details like age, weight, height, and activity level to get personalized calorie estimates.

By showing your TDEE, the calculator helps you understand how many calories you should consume. For weight loss, you typically aim to eat fewer calories than your TDEE while ensuring balanced nutrition.

You should update your BMR and TDEE whenever your weight, activity level, or fitness goal changes. Regular recalculations keep your weight loss plan effective and accurate.

Scroll to Top