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What Is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, accounting for your basal metabolic rate plus physical activity. To maintain weight, eat at TDEE. To lose weight, eat below it. To gain weight, eat above it.
What Is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic life functions — breathing, circulation, cell repair. This calculator uses the Mifflin-St Jeor equation, considered the most accurate for most adults:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Calorie Deficit for Weight Loss
One pound of fat contains approximately 3,500 calories. A daily deficit of 500 calories produces roughly 1 pound of fat loss per week. However, very low calorie diets (below 1,200 for women, 1,500 for men) are generally not recommended without medical supervision.