Kondria Tools
BMR + TDEE Calculator
Estimate your BMR (resting calories), your TDEE (maintenance calories), and a practical calorie target for your goal.
Disclaimer: These tools provide general fitness estimates and are not medical advice. Consult a professional for medical or nutrition guidance.
Calculator
BMR + TDEE
Result
BMR
kcal/day1800
Calories your body burns at rest (Mifflin-St Jeor).
TDEE
kcal/day2790
Estimated maintenance calories based on activity.
Suggested target
kcal/day2790
A simple starting point. Adjust weekly based on weight and performance.
Use TDEE to plan nutrition. For better accuracy, track bodyweight 3–4x/week and adjust calories by ~100–200 kcal if progress stalls.
How to use your result
Your TDEE is your estimated maintenance calories. If your weight stays stable over 2–3 weeks, you’re likely near maintenance.
- Fat loss: start ~10–20% below TDEE.
- Muscle gain: start ~5–15% above TDEE.
- Maintenance: eat around TDEE.
Want a structured output? Use our Diet Plan Creator to turn calories into meals.
FAQ
For gym owners
Turn calculators into conversions — capture leads & manage members in Kondria.
Attendance, memberships, billing, progress tracking, and more.