TDEE · Daily calorie needs · Weight loss & gain targets · Macro breakdown · Imperial & metric · 2026
How Your Daily Calorie Needs Are Calculated
This calculator uses the Mifflin-St Jeor equation — the most accurate widely-validated formula for estimating Basal Metabolic Rate (BMR). Your BMR is then multiplied by an activity factor to get your TDEE (Total Daily Energy Expenditure) — the total calories you burn per day.
The Mifflin-St Jeor Formula
- 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 (1.2 to 1.9)
Understanding Your TDEE
TDEE is the number of calories you need each day to maintain your current weight — accounting for your activity level. Eat below this number to lose weight, above it to gain. The quality of those calories (protein, carbs, fats) determines body composition — muscle vs fat.
Calorie Targets by Goal
- Lose 0.5 kg/week — Eat 500 calories below TDEE. Safe, sustainable, preserves muscle mass.
- Lose 1 kg/week — Eat 1,000 calories below TDEE. Aggressive — combine with resistance training to prevent muscle loss.
- Maintain weight — Eat at TDEE. Monitor for 2–3 weeks and adjust if weight changes.
- Gain muscle — Eat 200–300 calories above TDEE with high protein intake. Minimize fat gain with resistance training.
Frequently Asked Questions
Why is my TDEE different from other calculators?
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Different calculators use different formulas. Common ones include Mifflin-St Jeor (most accurate for most people), Harris-Benedict (older, slightly overestimates), and Katch-McArdle (uses body fat percentage — most accurate if you know your body fat). The activity multipliers also vary between calculators. TDEE calculators are estimates — the only true way to find your TDEE is to track calories and weight for 2–3 weeks and adjust.
How much protein should I eat per day?
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For muscle preservation and growth, aim for 1.6–2.2g of protein per kg of bodyweight (0.73–1g per pound). The higher end is recommended during caloric deficits to prevent muscle loss. Protein has the highest thermic effect of food (20–30% of calories burned in digestion), is most satiating, and is critical for muscle repair. For a 75kg person, that's 120–165g of protein daily.
Why am I not losing weight at a calorie deficit?
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Common reasons: underestimating food intake (liquid calories, cooking oils, sauces), overestimating activity (TDEE calculators can be off by 10–20%), adaptive thermogenesis (metabolism slows slightly during prolonged deficits), water retention masking fat loss, or inaccurate food tracking. Track for 2–3 weeks consistently before adjusting. If truly eating below TDEE with no weight change, reduce by another 100–200 calories.