Formula
BMR (men) = 10 × weight kg + 6.25 × height cm − 5 × age + 5BMR (women) = 10 × weight kg + 6.25 × height cm − 5 × age − 161TDEE = BMR × activity factor (1.2 – 1.9) How it works
Total daily energy expenditure (TDEE) is the number of calories your body uses in a full day: the energy to keep you alive at rest (basal metabolic rate), plus digestion, everyday movement and deliberate exercise. Eat about this much and your weight should hold roughly steady.
This calculator estimates your basal rate with the Mifflin–St Jeor equation, which studies have found to be the most reliable of the common formulas for healthy adults, then multiplies it by an activity factor. Be honest about activity: most people overestimate it, and choosing one level too high can add 200–300 kcal.
A pound of body fat stores roughly 3,500 kcal, so a steady daily deficit of 500 kcal is the classic target for losing about a pound a week. Real-world results drift as your weight, water balance and activity change, so treat the numbers as a starting point and adjust after two or three weeks of tracking.
These figures are estimates for healthy adults and are not medical advice. Pregnancy, breastfeeding, medical conditions and some medications change energy needs.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is what you would burn lying still all day. TDEE adds everything you do on top of that — walking, working, training and digesting food — so it is always higher than BMR.
Should I eat below my BMR to lose weight faster?
Generally no. Very low intakes make it hard to get enough protein and nutrients, increase muscle loss and are hard to sustain. A moderate deficit from your TDEE is safer and easier to keep up.
Why did my weight loss slow down?
As you get lighter, your TDEE falls, so the same intake becomes a smaller deficit. Recalculate with your new weight every few kilograms.