Total Daily Energy Expenditure — the calories you burn per day including activity. TDEE = BMR × activity factor.

What's the best deficit for fat loss?

A 500 calorie/day deficit = ~1 lb fat loss per week. Don't go below 1200 (women) / 1500 (men) without medical guidance.

Health

Calorie & TDEE Calculator

Compute your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor formula — the gold standard for calorie estimates.

Units

Sex

Age

Height

Weight

Activity

Goal

The Mifflin-St Jeor formula

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5

Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

This is the most accurate widely-used formula, accurate to within ±10% for most people.

Macros breakdown

Protein: 1.6–2.2g/kg to preserve/build muscle
Fat: 0.8–1g/kg for hormones
Carbs: remainder of your calorie target

Frequently asked questions

What is TDEE?

Total Daily Energy Expenditure — calories burned per day including activity. TDEE = BMR × activity factor.

Best fat-loss deficit?

500 kcal/day ≈ 1 lb/week. Don't go below 1200 (F) / 1500 (M).