How Many Calories Do You Actually Need?

Knowing your daily calorie needs is the foundation of any weight loss, maintenance, or muscle-building plan. Here is how it actually works.

BMR vs TDEE

Two numbers matter here:

BMR (Basal Metabolic Rate) is the calories your body burns just to stay alive - breathing, circulation, cell repair - if you did absolutely nothing all day.

TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. This is the real number that matters, since it reflects your actual daily calorie burn including movement and exercise.

The Formula We Use

Our calculator uses the Mifflin-St Jeor equation, which is widely regarded as the most accurate BMR formula available:

For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5

For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161

Activity Multipliers

Activity LevelMultiplier Sedentary (little exercise)1.2 Light exercise (1-3 days/week)1.375 Moderate exercise (3-5 days/week)1.55 Active (6-7 days/week)1.725 Very active (hard daily training)1.9

How to Use Your TDEE

• To lose weight: eat 500 calories below TDEE for about 0.5 kg loss per week
• To maintain weight: eat at your TDEE
• To gain weight: eat 500 calories above TDEE for gradual, controlled gain

A 500-calorie deficit is generally considered the sustainable sweet spot. Larger deficits cause faster loss but are harder to maintain and can increase muscle loss.

Calculate Yours

Use our Calorie Calculator to get your personalized BMR and TDEE numbers in seconds, with built-in targets for weight loss, maintenance, and gain.

Important Note

Avoid eating below your BMR for extended periods. This can slow your metabolism over time and lead to muscle loss rather than fat loss. Always create your deficit relative to TDEE, not BMR.