BMI & TDEE Calculator (Daily Calories)
Calculate BMI, BMR, and TDEE (daily calorie needs) from your height, weight, age, and activity level.
Calculate your BMI (Body Mass Index) and TDEE (Total Daily Energy Expenditure) from your height, weight, age, sex, and activity level. This is the foundation for planning weight loss, weight gain, or maintenance the science-based way — knowing where you stand and how many calories you need each day.
How to use BMI & TDEE Calculator
- Enter your height, weight, age, and sex.
- Select your daily activity level (sedentary, light, moderate, active, etc.).
- See your BMI with its category, plus the TDEE calorie amount you need each day.
What are BMI and TDEE?
BMI equals your weight (kg) divided by your height squared (m²), and tells you whether you're underweight, normal weight, overweight, or obese. TDEE is the total number of calories your body burns in a day, calculated from your basal metabolic rate (BMR) multiplied by an activity factor. The two metrics work together when you want to adjust your body composition.
Using TDEE to lose or gain weight
To lose weight, eat about 10–20% below your TDEE (a calorie deficit); to gain weight or build muscle, eat slightly above your TDEE (a calorie surplus). Cutting calories too aggressively can lead to muscle loss and fatigue, so adjust gradually and pair it with exercise for sustainable results.
Things to keep in mind when reading your BMI
BMI is based only on height and weight, so it can't distinguish between muscle and fat. Someone with a lot of muscle from training may have a high BMI without carrying excess fat. Treat BMI as a reference point, and pair it with body fat percentage and waist measurement for a more accurate picture.
Frequently asked questions
What BMI range is considered normal?
By the general standard, a BMI of 18.5–24.9 is considered normal; below that is underweight, above is overweight. For people of Asian descent, the overweight threshold is often recommended lower, starting around 23.
What is TDEE used for?
TDEE is the number of calories you burn each day. Eat below your TDEE to lose weight, above it to gain weight, and at your TDEE to maintain your current weight.
Is BMI accurate for people who work out a lot?
Not entirely. Since BMI doesn't distinguish between muscle and fat, people with a lot of muscle mass may be classified as "overweight" even though they're perfectly healthy. It's best to also check your body fat percentage.
How big a calorie deficit is safe for weight loss?
A deficit of 10–20% below your TDEE (roughly 300–500 calories per day) is generally safe and sustainable, helping you lose fat while minimizing muscle loss.