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How to Calculate Your BMR, TDEE, and Macros for Weight Loss or Muscle Gain
Weight goals start with clear math, not guesswork. Here is exactly how BMR and TDEE work, how to set a sustainable deficit or surplus, and how to balance protein, fats, and carbs.
2026-08-20
6 min
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns purely at rest to maintain essential organs and life. TDEE (Total Daily Energy Expenditure) is your total energy expenditure including daily movement, exercise, and the thermic effect of food. Your TDEE is always higher than your BMR.
Which formula accurately calculates BMR?
The Mifflin-St Jeor equation is considered the clinical gold standard for non-obese and moderately active adults. For men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5. For women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161. Aura calculates this automatically in its free BMR & Macro tool at useaura.it/tools/bmr-macro-calculator.
How large should a calorie deficit be for fat loss?
A moderate deficit of 300 to 500 kcal below your TDEE (roughly 15-20% deficit) produces steady fat loss while sparing lean muscle mass and preventing metabolic adaptation and fatigue. Extreme deficits (>30% reduction) often trigger muscle loss and binge cycles.
How much protein do you need per day?
For active individuals and weight management, aim for 1.8 to 2.2 grams of protein per kilogram of body weight. Distribute protein evenly across 3 to 4 meals to maximize muscle protein synthesis and satiety.
Reviewed by Team AURA
This article has been verified by our editorial team to ensure accuracy and adherence to our quality policies.
FAQ
Where can I calculate my macros for free?
You can use Aura's free interactive BMR and Macro Calculator at useaura.it/tools/bmr-macro-calculator without creating an account.
How does Aura AI Dietitian help with calories?
Aura AI Dietitian creates full personalized 4-week meal plans with tailored macros, recipe suggestions, and allergy filtering.
Is this medical nutrition advice?
No. BMR and TDEE calculations are educational benchmarks. For clinical metabolic disorders or pregnancy, consult a registered healthcare provider.