TDEE Calculator

Equation-based estimates land within about 10 percent of measured resting metabolism for most people, and the activity multiplier adds further error. Expect the true number to sit within roughly 200 to 300 calories of the estimate. Track your weight for two to three weeks at the suggested intake and adjust from there.

BMR (basal metabolic rate) is what you burn at complete rest. TDEE (total daily energy expenditure) adds the calories from digesting food, moving around and exercising. TDEE is the number you eat to in order to maintain your weight.

Most people overestimate. A desk job plus three or four gym sessions a week is usually 'lightly active' or 'moderately active', not 'very active'. If in doubt pick the lower level and let the scale tell you whether to add calories.

A deficit of roughly 300 to 500 calories per day below TDEE produces around 0.5 to 1 percent of body weight lost per week, which is the range that preserves muscle best. Larger deficits accelerate fat loss but increase muscle loss and hunger.

Yes. A lighter body costs less energy to run and to move, and prolonged dieting adds a modest adaptive slowdown on top. Recalculate every 4 to 5 kilograms (about 10 pounds) of change.