Health · Nutrition · 2026
Calorie Calculator 2026 — TDEE, Daily Calories & Weight Loss Deficit
TDEE = BMR × activity multiplier. A 500 calorie daily deficit gives roughly 1 lb/week of fat loss. The full formula, activity levels, worked examples, and macros — all here.
✍️ Written by Akshay Potnis, Founder of CalVerse
Get your exact calorie target in 30 seconds. Enter your age, weight, height and activity level — the calculator shows your TDEE, weight loss target, and macro breakdown instantly.
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Most people drastically overestimate how many calories they burn and underestimate how many they eat. The result is years of confusion about why the scale doesn't move. This guide cuts through the noise — here's the exact science of calorie needs, the BMR and TDEE formulas, and how to set the right target for your goal.
⚡ Calorie Needs Quick Reference — 2026
1 lb of fat~3,500 calories
Lose 1 lb/week−500 cal/day deficit
Lose 0.5 lb/week−250 cal/day deficit
Minimum calories (women)1,200 cal/day
Minimum calories (men)1,500 cal/day
Gain 1 lb muscle/week (realistic)+200–500 cal/day surplus
Average TDEE (sedentary adult)1,800–2,200 cal/day
Protein target (weight loss)0.7–1g per lb bodyweight
What is BMR and How is it Calculated?
BMR (Basal Metabolic Rate) is the number of calories your body burns while completely at rest — keeping your heart beating, lungs breathing, and cells functioning. It's the minimum energy your body needs to survive. Even if you lay in bed all day doing nothing, you burn your BMR in calories.
The most accurate formula for calculating BMR is the Mifflin-St Jeor equation, established in 1990 and validated across multiple studies as the most reliable for the general population:
Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Man, 30 years old, 80 kg, 178 cm:
BMR = (10×80) + (6.25×178) − (5×30) + 5 = 800 + 1112.5 − 150 + 5 = 1,767 cal/day
Woman, 28 years old, 65 kg, 165 cm:
BMR = (10×65) + (6.25×165) − (5×28) − 161 = 650 + 1031 − 140 − 161 = 1,380 cal/day
BMR = (10×80) + (6.25×178) − (5×30) + 5 = 800 + 1112.5 − 150 + 5 = 1,767 cal/day
Woman, 28 years old, 65 kg, 165 cm:
BMR = (10×65) + (6.25×165) − (5×28) − 161 = 650 + 1031 − 140 − 161 = 1,380 cal/day
BMR is just the starting point. Nobody is sedentary all day — you walk, digest food, work, talk. Your actual calorie burn (TDEE) is always significantly higher than BMR. BMR alone is not your eating target.
What is TDEE? The Number You Should Actually Use
TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day including all activity. It's calculated by multiplying your BMR by an activity multiplier that accounts for your lifestyle and exercise habits. TDEE is the number you should base your eating on — eating at TDEE = maintain weight, below = lose, above = gain.
TDEE = BMR × Activity Multiplier
Man with BMR of 1,767, moderately active (4× gym/week):
TDEE = 1,767 × 1.55 = 2,739 cal/day to maintain weight
To lose 1 lb/week: 2,739 − 500 = 2,239 cal/day
TDEE = 1,767 × 1.55 = 2,739 cal/day to maintain weight
To lose 1 lb/week: 2,739 − 500 = 2,239 cal/day
Activity Multipliers — Which One Are You?
Activity LevelMultiplierExampleTDEE (BMR 1,767)
Sedentary×1.2Desk job, no exercise2,120
Lightly Active×1.375Exercise 1–3 days/week2,430
Moderately Active×1.55Exercise 3–5 days/week2,739
Very Active×1.725Hard exercise 6–7 days/week3,048
Extra Active×1.9Athlete / physical job + daily training3,357
Most people overestimate their activity level. If you go to the gym 3× per week but sit at a desk 8 hours a day, you are "Lightly Active" — not "Moderately Active." Choosing the wrong multiplier can put you 200–400 calories off, which explains why many people don't lose weight even when "eating healthy."
Calorie Deficit — How to Lose Weight with Math
Weight loss comes down to one equation: eat fewer calories than you burn. One pound of body fat contains approximately 3,500 calories. To lose one pound per week, you need a daily deficit of 500 calories. To lose half a pound, you need a 250 calorie deficit.
✏️ Worked Example — 30-year-old woman, 75kg, 165cm, light activity
1.BMR = (10×75) + (6.25×165) − (5×30) − 161 = 1,470 cal/day
2.TDEE = 1,470 × 1.375 (lightly active) = 2,021 cal/day
3.Goal: lose 0.5 kg/week → ~500 cal/day deficit
4.Daily calorie target = 2,021 − 500 = 1,521 cal/day
5.Protein target = 75kg × 1.8 = 135g/day (to preserve muscle)
✓ Eat 1,521 calories/day with 135g protein → lose ~0.5 kg/week
How Fast Should You Lose Weight?
- 0.25–0.5 kg per week (aggressive but sustainable) — 500–1,000 cal/day deficit. Most people in a rush target this. Muscle loss risk increases above 0.5 kg/week.
- 0.25–0.5 kg per week (sustainable) — 250–500 cal/day deficit. Preserves more muscle, more sustainable long-term. Recommended for most people.
- 0.1–0.25 kg per week (slow and steady) — 100–250 cal/day deficit. Almost no muscle loss. Ideal for people close to goal weight or athletes.
- Never go below 1,200 cal (women) or 1,500 cal (men) — below these thresholds, nutrient deficiencies and metabolic adaptation become significant risks.
Macros — How to Split Your Calories
Total calories are the primary lever for weight change, but how you split those calories into protein, carbs, and fat affects body composition — how much of the weight loss is fat vs muscle.
Protein — The Most Important Macro
Protein is critical for preserving muscle during a calorie deficit. The evidence-based recommendation during weight loss is 1.6–2.2g of protein per kg of bodyweight (or 0.7–1g per pound). Protein is also the most satiating macro — it keeps you fuller for longer, making deficit easier to sustain.
Protein: 1.8–2.2g per kg (or 0.8–1g per lb) bodyweight
75 kg woman: 75 × 1.8 = 135g protein/day = 540 calories from protein
Remaining: 1,521 − 540 = 981 calories for carbs and fat
Fat: ~25–35% of remaining = 245–345 cal = 27–38g fat
Carbs: rest = 636–736 cal = 159–184g carbs
Remaining: 1,521 − 540 = 981 calories for carbs and fat
Fat: ~25–35% of remaining = 245–345 cal = 27–38g fat
Carbs: rest = 636–736 cal = 159–184g carbs
Fat and Carbohydrates
- Fat: Minimum 0.3–0.5g per pound of bodyweight for hormonal health. Never go below 20% of total calories from fat — fat is essential for hormones, brain function, and fat-soluble vitamins.
- Carbohydrates: Fill remaining calories with carbs. Carbs fuel exercise performance and brain function. Lower-carb is fine but not necessary for fat loss — total calorie deficit is what matters.
- Fibre: Target 25–35g/day. Fibre slows digestion, increases satiety, and supports gut health — all of which make a calorie deficit easier to sustain.
Why Weight Loss Stalls — The Plateau Problem
Most people hit a plateau after 4–8 weeks of consistent deficit. The reason is metabolic adaptation — as you lose weight, your body becomes lighter (burns fewer calories moving around) and your BMR drops slightly. What was a 500 calorie deficit becomes a 200–300 calorie deficit as you lose weight.
- Recalculate TDEE every 5–10 kg of weight lost. Your new, lighter body needs fewer calories for maintenance.
- Diet breaks — eating at maintenance for 1–2 weeks every 8–12 weeks can partially reverse metabolic adaptation and help maintain adherence.
- Increase activity — adding 2,000–3,000 steps per day burns an extra 100–150 calories without feeling like "exercise."
- Weigh daily, average weekly — body weight fluctuates 1–3 kg day-to-day due to water, food, and glycogen. Only the weekly average shows real trend.
Frequently Asked Questions
How many calories should I eat per day?+
Your daily calorie needs depend on your TDEE (Total Daily Energy Expenditure). For a sedentary 30-year-old man, 5'10" and 180 lbs: TDEE is approximately 2,200 calories for maintenance. For weight loss: eat 1,700–1,950 calories (250–500 deficit). For muscle gain: eat 2,400–2,700 calories (200–500 surplus). Women typically need 300–500 fewer calories than men of the same size.
What is TDEE and how is it calculated?+
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all activity. It's calculated as BMR × Activity Multiplier. BMR (Basal Metabolic Rate) is calories burned at rest. Activity multipliers: Sedentary (desk job, no exercise) = BMR × 1.2. Light activity (1-3 days/week exercise) = BMR × 1.375. Moderate (3-5 days/week) = BMR × 1.55. Very active (6-7 days/week hard exercise) = BMR × 1.725.
How do I calculate my BMR?+
Use the Mifflin-St Jeor equation (most accurate). For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161. Example for a 30-year-old man, 80kg, 178cm: BMR = (10×80) + (6.25×178) − (5×30) + 5 = 800 + 1112.5 − 150 + 5 = 1,767.5 calories/day at complete rest.
How many calories do I need to eat to lose 1 pound per week?+
To lose 1 pound (0.45 kg) per week, create a daily deficit of 500 calories below your TDEE. One pound of fat = approximately 3,500 calories. 500 calories/day × 7 days = 3,500 calories = 1 pound per week. For 0.5 lb/week loss, use a 250 calorie deficit. Never eat below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
What is the difference between BMR and TDEE?+
BMR (Basal Metabolic Rate) is the calories your body burns doing absolutely nothing — breathing, circulation, cell repair — if you lay in bed all day. TDEE (Total Daily Energy Expenditure) includes BMR plus all activity (walking, exercise, digestion, daily tasks). TDEE is always higher than BMR. For most people, TDEE is 1.2–1.9× their BMR. Eating at TDEE = maintenance weight. Eating below TDEE = weight loss.
How accurate is calorie counting for weight loss?+
Calorie counting is effective but has known limitations. Food labels can be off by up to 20%. Restaurant portions can vary by 30–40%. Calorie burn estimates from exercise are often overstated by 30%. TDEE calculators are estimates — actual individual metabolism varies by 15–20%. The most reliable approach: calculate your TDEE, eat at that level for 2 weeks, track actual weight change, then adjust by 100–200 calories based on real results.
Is the Mifflin-St Jeor formula accurate?+
Mifflin-St Jeor is the most accurate BMR formula for most people, predicting resting metabolic rate within 10% for about 82% of individuals — better than the older Harris-Benedict equation. However, no formula accounts for individual variation in muscle mass and hormones. Use the result as a starting estimate and adjust based on real-world results over 2–4 weeks.