Estimate how many calories you burn per day (your TDEE) and how many to eat to maintain, lose or gain weight — including the calorie deficit you need to lose weight at a steady pace. Uses the well-validated Mifflin-St Jeor equation.
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How it works
First the Mifflin-St Jeor BMR (basal metabolic rate):
BMR = 10·weight(kg) + 6.25·height(cm) − 5·age + s
where s = +5 for men and −161 for women. Then TDEE = BMR × activity factor (1.2 sedentary → 1.9 very active).
Worked example
A 30-year-old man, 180 cm, 80 kg, moderately active:
BMR ≈ 1,780 kcal
TDEE ≈ 1,780 × 1.55 ≈ 2,759 kcal/day to maintain
Frequently asked questions
What is TDEE? +
Total Daily Energy Expenditure — the calories you burn in a day including activity. Eat at your TDEE to maintain weight, below it to lose, above it to gain.
How big a deficit should I use to lose weight? +
A deficit of about 500 calories per day targets roughly 1 pound of fat loss per week, which is a sustainable pace for most people. Avoid very aggressive deficits.
Are these numbers exact? +
No — they're well-validated estimates. Real needs vary with body composition, genetics and daily activity. Track your weight over 2–3 weeks and adjust.