Daily Calorie Needs (TDEE)
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What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, accounting for your base metabolism and physical activity. It's the most important number for managing your weight.
To lose weight, eat fewer calories than your TDEE (a deficit). To gain weight, eat more (a surplus). To maintain, eat at your TDEE.
How We Calculate It (Mifflin-St Jeor)
We use the Mifflin-St Jeor equation, the most accurate BMR formula for most people according to the American Dietetic Association:
Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
TDEE = BMR × Activity Multiplier
Calorie Targets by Goal
| Goal | Daily Calories | Weekly Change |
|---|---|---|
| Lose weight fast | TDEE − 1,000 | −1 kg |
| Lose weight | TDEE − 500 | −0.5 kg |
| Maintain | TDEE | 0 kg |
| Gain muscle | TDEE + 500 | +0.5 kg |
| Gain fast | TDEE + 1,000 | +1 kg |
Frequently Asked Questions
How many calories should I eat to lose weight?
To lose approximately 0.5 kg (1 lb) per week, eat 500 calories below your TDEE each day. To lose 1 kg (2 lbs) per week, eat 1,000 calories below your TDEE. Going below 1,200 calories (women) or 1,500 calories (men) per day is generally not recommended without medical supervision.
Why do I not lose weight even in a calorie deficit?
Common reasons include underestimating calorie intake, overestimating activity level, hormonal factors, or metabolic adaptation. Using a food diary and tracking consistently for 2–4 weeks gives the most accurate picture.
Are these calories for protein, carbs, and fat too?
This calculator gives your total daily calorie target. A standard macronutrient split is 30% protein, 40% carbohydrates, and 30% fat, but optimal ratios depend on your individual goals. Higher protein (0.8–1g per lb of bodyweight) is recommended for muscle building or maintenance during weight loss.