Quick answer
Your TDEE is how many calories you burn per day. Eat below it to lose weight, above it to gain. The tool above gives you the exact number — plus protein, carb, and fat targets for five different goals.
BMR vs TDEE — the difference matters
Two numbers, two very different uses:
- BMR (Basal Metabolic Rate) — Calories your body burns just to keep you alive: breathing, heart beating, organs running. Even lying in bed all day, this is what you'd burn.
- TDEE (Total Daily Energy Expenditure) — BMR plus everything else: walking around, working, exercise, even digesting food. This is the number that actually matters for weight goals.
The weight loss formula in one sentence
Eat ~500 calories below your TDEE every day and you'll lose about 0.5 kg (1 lb) per week. That's it. No magic, no juice cleanse, no expensive program.
The math behind the numbers
This calculator uses the Mifflin-St Jeor equation — the most accurate BMR formula for the general population according to clinical research:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Then TDEE = BMR × activity multiplier (1.2 sedentary up to 1.9 very active). All of that math happens automatically when you fill in the form.
Macros — protein, carbs, fat
- Protein (4 cal/g) — Builds and preserves muscle. Aim for 0.7–1 g per lb of bodyweight. Especially critical when losing weight (preserves muscle while cutting fat).
- Carbs (4 cal/g) — Primary fuel for high-intensity activity and brain function. Not "bad" — bad carbs are.
- Fat (9 cal/g) — Hormones, vitamin absorption, satiety. Don't drop below 0.3 g per lb of bodyweight or you'll feel terrible.
Adjusting the macro split
The 30/40/30 default works for most people. For active people, bump protein to 35–40% to support muscle. For low-carb / keto, flip it: 30% protein, 10% carbs, 60% fat. There's no "best" — just what's sustainable for you.
Sustainable rates of loss or gain
- Lose 0.5 kg/week — Sustainable. You barely feel deprived. Recommended for most people.
- Lose 1 kg/week — Aggressive. Hard to maintain > 8 weeks, more muscle loss risk. Reserve for short cuts.
- Gain 0.25–0.5 kg/week — Reasonable "lean bulk" — most of the gain is muscle (with training).
- Gain 1 kg/week — Mostly fat for most people. Only useful for clinically underweight or hardcore strength sports.
One more thing — actual intake varies
Most people underestimate what they eat by 20–30%. If your weight isn't moving on paper, weigh food for a week — you'll find the hidden calories. Restaurants, oils, "just a taste" of someone else's food.
FAQ
Why are some online calculators giving different numbers?
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Different formulas. Older ones (Harris-Benedict, Katch-McArdle) over- or under-estimate by 100–300 calories. Mifflin-St Jeor is the modern standard validated by clinical studies in the 2000s.
How accurate is this for me specifically?
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±10% for most people. Genetics, body composition, NEAT (fidgeting, posture), and gut microbiome all create variation. The number is a starting point — adjust up or down 100–200 calories based on what the scale says after 2–3 weeks.
Should I eat below my BMR to lose faster?
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No. Eating below BMR signals starvation, drops metabolism over time, kills energy, and risks losing muscle. Stay above BMR; deficit should come from staying below TDEE (the upper number).
Is this medical advice?
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No. These are general estimates. People with diabetes, thyroid conditions, pregnancy, or eating disorder history should work with a doctor or registered dietitian.