What is TDEE vs BMR?
Your Basal Metabolic Rate (BMR) is the baseline number of calories your body burns at rest to support vital cellular functions like breathing, cardiovascular circulation, temperature regulation, and brain operation. Even if you stay in bed all day, your body burns your BMR.
Total Daily Energy Expenditure (TDEE) encompasses your BMR plus the thermic effect of food (TEF), non-exercise activity thermogenesis (NEAT), and structured exercise. Eating below your TDEE creates a caloric deficit causing weight loss, while eating above it results in weight gain.
The Mifflin-St Jeor Equation
This calculator implements the Mifflin-St Jeor equation, widely acknowledged by clinical dietitians and the American Dietetic Association as the gold standard predictive formula for non-obese and obese adults.
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5 Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Frequently Asked Questions
How many calories should I eat to lose weight safely?▼
A sustainable fat loss caloric deficit is 15% to 20% below your maintenance TDEE (typically 300 to 500 calories/day). This yields approximately 0.5 to 1.0 lb (0.25 to 0.5 kg) of fat loss per week while preserving lean muscle mass and metabolic rate.
How often should I recalculate my TDEE?▼
Recalculate your TDEE whenever your body weight changes by 5 to 10 lbs (2 to 5 kg), or if your weekly training volume or daily step count changes significantly.
Why am I not losing weight on my calculated deficit?▼
Common reasons include underestimating portion sizes/hidden cooking oils, overestimating activity multipliers, water retention from resistance training or sodium, and metabolic adaptation after sustained dieting.
What is the best macronutrient split for fat loss?▼
Prioritize protein at 1.6 to 2.2 grams per kilogram of body weight (0.7 to 1.0 g/lb) to preserve muscle and promote satiety. The remaining calories can be split between complex carbohydrates and healthy fats according to personal preference and performance demands.