TDEE & BMI Calculator

What is TDEE?

TDEE (Total Daily Energy Expenditure) represents your total daily calorie burn, which is the amount of energy required to maintain your current weight. It consists of your Basal Metabolic Rate (BMR), Activity Level, and the Thermic Effect of Food (TEF). Knowing your TDEE is the first step in creating a diet plan.

What is BMI?

BMI (Body Mass Index) is a simple index used by the WHO to measure obesity. The formula is: Weight (kg) / Height (m) squared. While BMI is convenient, it does not distinguish between muscle and fat, so it may be inaccurate for athletes with high muscle mass.

What is BMR (Basal Metabolic Rate)?

BMR (Basal Metabolic Rate) is the minimum amount of energy your body needs to maintain vital functions (breathing, organ function, body temperature, etc.) while at complete rest. Even if you stay in bed all day, this is the amount of calories you will burn.

Difference between BMR and TDEE

Simply put, BMR is the minimum energy needed to 'survive', while TDEE is the actual energy needed to 'live'. TDEE = BMR x Activity Factor. The activity factor depends on your lifestyle, such as sedentary work, regular exercise, or physically demanding jobs. When calculating calories for weight loss, you should use TDEE as a baseline, not BMR.

How to use TDEE for Bulking or Cutting?

Once you calculate your TDEE, you can adjust your calorie intake based on your goals: - Cutting (Fat Loss): Consume TDEE - 300~500 kcal. Losing 0.5~1 kg per week is recommended to avoid muscle loss. - Bulking (Muscle Gain): Consume TDEE + 200~300 kcal, combined with sufficient protein intake and weight training to maximize muscle growth and minimize fat gain. - Maintenance: Consume calories equal to your TDEE to maintain your current weight.

Healthy Eating and Lifestyle Tips

In addition to calorie control, the ratio of macronutrients (carbohydrates, protein, fats) is also important. It is recommended to prioritize whole foods and reduce processed foods. Furthermore, adequate sleep and hydration (at least 2000ml daily) can effectively boost metabolism and enhance the effects of your diet.