Find your Total Daily Energy Expenditure — how many calories you need to maintain, lose, or gain weight. Based on the Mifflin-St Jeor equation.
yrs
kg
cm
—
Lose weight −500 cal/day
—
Maintain current weight
—
Gain weight +500 cal/day
BMR (basal metabolic rate)—
Activity multiplier—
TDEE (maintenance calories)—
To lose 0.5 kg/week—
To gain 0.5 kg/week—
Note: Mifflin-St Jeor is the most accurate BMR formula for most people. Actual needs vary by muscle mass, genetics, and health conditions. These are starting estimates — adjust based on real-world results over 2–4 weeks.
Calories — FAQ
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including exercise. It's your BMR (calories burned at rest) multiplied by an activity factor. Eating at your TDEE maintains your weight; eating below it causes weight loss.
How many calories should I eat to lose weight?
A deficit of 500 calories/day leads to roughly 0.5 kg (1 lb) of fat loss per week. This is considered a safe and sustainable rate. Deficits larger than 1,000 cal/day are generally not recommended as they can cause muscle loss and metabolic adaptation.
Does sleep affect calorie burning?
Yes. Poor sleep increases hunger hormones (ghrelin) and decreases satiety hormones (leptin), leading to higher calorie intake. Sleep deprivation also reduces activity levels. Getting 7–9 hours of quality sleep is one of the most underrated factors in weight management.