What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep organs functioning. TDEE (Total Daily Energy Expenditure) adds your activity level on top of BMR. TDEE is what you actually burn in a day and is the number to use when planning your diet.

How do I lose weight with a calorie deficit?

To lose weight, consume fewer calories than your TDEE. A deficit of 500 kcal/day typically leads to roughly 0.5 kg (1 lb) of fat loss per week. Avoid going below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision, as very low intake can harm health.

What are macros and why do they matter?

Macros (macronutrients) are protein, carbohydrates, and fat — the three main energy sources. A common balanced split is 30% protein, 40% carbs, 30% fat. Protein supports muscle and satiety, carbs fuel activity, and fat supports hormones. Tracking macros alongside calories gives a more complete picture of your nutrition.

Does the Mifflin-St Jeor formula work for everyone?

The Mifflin-St Jeor equation is considered the most reliable for estimating BMR in most healthy adults. However, it may be less accurate for people with very high or very low body fat, elderly individuals, or those with metabolic conditions. In those cases, indirect calorimetry or a registered dietitian can provide more precise measurements.

Calorie Calculator - Daily Calorie Needs & TDEE

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Daily Calorie Calculator

Frequently Asked Questions

Your daily calorie needs depend on your age, sex, height, weight, and activity level. This calculator uses the Mifflin-St Jeor equation — the most accurate for most people — to estimate your BMR and then multiplies it by an activity factor to get your TDEE. Most adults need between 1,600 and 3,000 kcal/day.

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