Kalkulator BMR & TDEE
Calculate your daily calorie needs based on age, weight, height, and activity level. Uses the Mifflin-St Jeor formula — scientifically accurate.
Enter Your Data
Calculation Results
1,617 kkal/hari
Minimum calories your body needs for vital functions if you stayed in bed all day.
2,223 kkal/hari
Total calories you burn per day including physical activity.
1,723
kkal/hari
2,223
kkal/hari
2,523
kkal/hari
*These are estimates. Actual results may vary per individual.
Apa Itu BMR & TDEE?
These two numbers are the foundation of any diet, cutting, bulking, or weight maintenance program.
BMR — Basal Metabolic Rate
BMR (Basal Metabolic Rate) is the minimum number of calories your body needs to survive — without doing anything. Yes, even if you're just lying in bed scrolling TikTok all day, your body still needs energy for:
- ✓ Heartbeat & blood circulation
- ✓ Breathing & lung function
- ✓ Brain function & nervous system
- ✓ Body temperature regulation
- ✓ Digestion & cell regeneration
The more muscle mass you have, the higher your BMR. That's why lifting weights > just cardio for boosting metabolism.
TDEE — Total Daily Energy Expenditure
TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day — including all your activities. The formula is simple:
TDEE = BMR × Faktor Aktivitas
So the more active you are, the higher your TDEE. This is the number you use as a reference to manage your weight:
- ▼ Lose weight: Eat below TDEE (calorie deficit)
- ● Maintain: Eat at TDEE level
- ▲ Gain weight: Eat above TDEE (calorie surplus)
Activity Level & Multiplier Factor
Choose the activity level that best matches your lifestyle. This factor determines how much higher your TDEE is from your BMR.
| Level | Description | Factor | Example |
|---|---|---|---|
| Sedentary | Desk job, minimal movement, no exercise at all | ×1.2 | Remote worker, driver, desk job |
| Light | Light exercise 1-2 times a week | ×1.375 | Walking, casual yoga, badminton once a week |
| Moderate | Moderate exercise 3-5 times a week | ×1.55 | Gym 3-4x/week, jogging, futsal |
| Active | Heavy exercise 6-7 times a week | ×1.725 | Athlete, daily gym, competitive soccer |
| Very Active | Extreme physical activity, 2x a day or heavy labor | ×1.9 | Professional athlete, construction worker, marathon training |
Note: If you're unsure which level to pick, go with the lower one first. You can always increase the factor if your activity level turns out to be higher.
How to Use These Numbers For Your Diet
Want to Lose Weight
Eat 500 kcal below your TDEE every day. With a 500 kcal/day deficit, you can lose about 0.5 kg per week — a healthy and sustainable rate.
You don't need to follow extreme diets. Just estimate your portions roughly. But if you want more accurate tracking, try the G-Trackt app to log your daily food intake.
Want to Bulk / Gain Weight
Eat 300 kcal above your TDEE. Combine this with progressive weight training so the extra calories go to building muscle, not storing fat.
Don't forget high protein — at least 1.6-2.2 grams per kg of body weight. If you struggle to gain weight, increase the surplus to 500 kcal.
Want to Maintain
Eat exactly at your TDEE. Easy? Not quite — your macronutrient composition still matters for health and performance.
Monitor your weight weekly. If it goes up/down, your TDEE estimate is off and you need to adjust your intake.
Why Counting Calories Matters
Sounds tedious, but trust me — diet is 80% about calories. No matter what method you use (IF, keto, low-carb, high-protein), it all comes down to calories in vs calories out.
BMR and TDEE give you an accurate starting point. With these numbers, you don't need to guess how much rice you can eat in a day. This calculator uses the Mifflin-St Jeor formula, recognized as one of the most accurate formulas by the Academy of Nutrition and Dietetics.
But remember: these are still estimates. Everyone's metabolism is different — genetics, body composition, hormones, and thyroid health all play a role. Use these numbers as a starting point, then adjust based on your actual progress.
Know Your Numbers?
Now Execute.
Track your daily calorie intake, monitor weight progress, and see your development charts — free on G-Trackt.
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