Your details
For adults. All four fields are needed for an estimate.
BMR and TDEE, in plain terms
BMR is what your body would burn lying still all day — heartbeat, breathing, brain, temperature. It's the floor, and it accounts for most of what you burn even on an active day.
TDEE is BMR multiplied by an activity factor, and represents everything: moving around, exercise, digesting food. It's the number that matters for planning, because it's what you actually spend.
Using the goal targets
Eating at your TDEE holds your weight roughly steady. Eating below it loses weight, above it gains. The convention is that a 500 calorie daily deficit works out to around half a kilogram a week, since roughly 3,500 calories corresponds to half a kilo of fat — a rule of thumb rather than a law.
The extreme loss row is included for completeness, but a 1,000 calorie daily deficit is aggressive and hard to sustain, and can leave you short of nutrients. This calculator will not show a target below 800 calories for that reason.
Common questions
What is the difference between BMR and TDEE?
BMR is what your body burns at complete rest just keeping you alive. TDEE is BMR multiplied by an activity factor, and represents everything you burn across a normal day including movement, exercise and digestion. TDEE is the number to plan meals around.
Which formula does this use?
Mifflin-St Jeor, which most dietitians consider the most accurate general-purpose equation for estimating BMR. It uses weight, height, age and sex.
Why is a 500 calorie deficit the usual advice for weight loss?
Roughly 3,500 calories corresponds to about half a kilogram of body fat, so a 500 calorie daily deficit works out near half a kilogram a week. It is a rule of thumb rather than a precise law, and real results vary between people.
Is this medical or dietary advice?
No. These are general estimates from a standard equation. Individual metabolism varies, and health conditions, medication and pregnancy all change the picture. Speak to a doctor or a registered dietitian for guidance specific to you.