What BMR and TDEE mean
BMR is the energy your body uses at complete rest. TDEE adds everything you do during the day, from walking to training. Eating around your TDEE keeps your weight stable.
How the calorie target is calculated
BMR is calculated with the Mifflin–St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men or minus 161 for women. It is multiplied by your activity factor to get TDEE, then adjusted for your goal.
A safe deficit for weight loss
A deficit of about 500 kcal a day leads to roughly 0.5 kg (1 lb) of weight loss a week for many people. Bigger deficits are harder to sustain and can cost muscle. The calculator never goes below 1,200 kcal for women or 1,500 kcal for men.
Why protein matters
Enough protein helps you stay full and keep muscle while losing fat. The calculator suggests about 1.6 g per kg of body weight a day, a common target for active adults.
This calculator gives general estimates for healthy adults and is not medical advice. If you are pregnant, breastfeeding, under 18 or have a health condition, talk to a doctor before changing your diet.