BMR and TDEE, explained simply
Your BMR (basal metabolic rate) is the energy your body uses just to keep you alive at rest — breathing, pumping blood, staying warm. Your TDEE (total daily energy expenditure) is that plus everything you do: moving, working, exercising. TDEE is the number that matters most, because it is roughly the calories you burn on a normal day. This calculator uses the well-regarded Mifflin-St Jeor equation for BMR, then scales it by your activity level.
Calories and your goal
To stay the same weight, you eat around your TDEE. To lose weight gently, you eat a little less; to gain, a little more. The "gentle" options here use a modest change of a few hundred calories — the kind of pace that tends to be sustainable. Crash diets with huge cuts usually backfire, and they are not something this tool will suggest.
What about macros?
The macro split shown is a sensible, balanced starting point: protein to support muscle, carbohydrates for energy, and fat for hormones and general health. It is one reasonable option among many — athletes, for example, often want more protein. Use it as a guide, not a rule.
Please read this
These figures are general estimates, not a personalised diet plan or medical advice. Everybody's needs differ, and very low intakes can be harmful. Before making big changes to how you eat — especially if you are very active, have a health condition, are pregnant, or have any history of disordered eating — please talk to a doctor or a registered dietitian.
Frequently asked questions
How many calories should I eat to lose weight?
A modest reduction from your maintenance level, done steadily, is the usual advice. The exact number is personal, which is why professional guidance beats any calculator.
Are these numbers exact?
No — they are good estimates. Real needs vary with genetics, muscle mass and more, so adjust based on how your body actually responds over a few weeks.
Is this calculator free?
Yes — free, no signup, nothing stored.