Understanding Daily Calorie Needs (TDEE & BMR)
Our calorie calculator estimates your daily energy needs based on your body stats and activity level. Understand your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) for effective weight management.
What are BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain vital functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, representing total daily calorie needs.
Calorie Calculation Methods
Mifflin-St Jeor equation (widely used): Men: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + 5. Women: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age - 161. TDEE = BMR × activity multiplier.
Example:
For a 30-year-old man, 180 cm, 80 kg, moderately active: BMR = 10(80) + 6.25(180) - 5(30) + 5 = 1,780 calories. TDEE = 1,780 × 1.55 = 2,759 calories/day.
Common Use Cases
Real-world applications for this calculator
Weight Loss
Create a calorie deficit by eating below your TDEE. A 500 calorie/day deficit typically results in about 1 pound lost per week.
Weight Gain
Eat above your TDEE to gain weight. A 300-500 calorie surplus supports muscle building with strength training.
Maintenance
Eat at your TDEE to maintain your current weight while meeting nutritional needs.
Tips
- Calculate your TDEE honestly-most people overestimate their activity level.
- A 500 calorie deficit = ~1 lb/week loss; adjust based on results.
- Recalculate as you lose weight-your needs decrease with body weight.
- Don't eat below your BMR for extended periods.
Frequently Asked Questions
How many calories do I need per day?
It depends on your age, sex, height, weight, and activity level. Average ranges are 1,600-2,400 for women and 2,000-3,000 for men. Use a TDEE calculator for a personalized estimate.
What is the difference between BMR and TDEE?
BMR is calories burned at complete rest (just to keep you alive). TDEE includes BMR plus calories burned through daily activities and exercise. TDEE is what you should base your diet on.
How accurate are calorie calculators?
Calculators provide estimates within 10-20% of actual needs. Individual variation exists due to genetics, muscle mass, and metabolic efficiency. Use the number as a starting point and adjust based on results.
Should I eat back exercise calories?
It depends on your goals. For weight loss, many don't eat back all exercise calories since estimates are often inflated. For maintenance or muscle building, you may need those extra calories.
How many calories to lose 1 pound per week?
One pound of fat is approximately 3,500 calories. To lose 1 lb/week, create a 500 calorie daily deficit (TDEE - 500). Don't go below 1,200 (women) or 1,500 (men) calories without medical supervision.