How many calories should I eat to lose weight?

A deficit of 500 calories per day below TDEE creates approximately 0.5 kg (1 lb) of fat loss per week. A 1000 calorie deficit creates roughly 1 kg loss per week, but this is aggressive and should be done with medical supervision. Eating below your BMR is not recommended without professional guidance.

What is a macro split and how is it calculated?

A macro split divides total calories into protein, carbohydrates, and fats. This calculator uses a standard 30/40/30 split: 30% protein (4 kcal/g), 40% carbs (4 kcal/g), 30% fat (9 kcal/g). For example, at 2,000 kcal/day: 150g protein (600 kcal), 200g carbs (800 kcal), 67g fat (600 kcal).

TDEE Calculator - Total Daily Energy Expenditure

Q: What is TDEE and why does it matter?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns per day, accounting for both your basal metabolic rate (calories burned at rest) and your physical activity level. It matters because matching your calorie intake to your TDEE maintains your weight; eating less causes loss, more causes gain.

Q: What is the Mifflin-St Jeor formula?

The Mifflin-St Jeor equation calculates Basal Metabolic Rate (BMR): Male BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5. Female BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161. Published in 1990, it is considered the most accurate BMR formula for most people.

Q: How do I choose my activity level?

Sedentary: desk job, little to no exercise. Lightly Active: light exercise 1–3 days/week. Moderately Active: moderate exercise 3–5 days/week. Very Active: hard exercise 6–7 days/week. Extra Active: physically demanding job plus training, or twice-daily workouts. Most people overestimate their activity level — when in doubt, choose one level lower.

Macro	% of TDEE	kcal	Grams/day
Protein	30%	—	—
Carbohydrates	40%	—	—
Fat	30%	—	—

What Is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It includes your Basal Metabolic Rate (BMR) — the energy used just to keep you alive — plus calories burned through physical activity, digestion (thermic effect of food), and non-exercise movement like walking and fidgeting.

TDEE is the most important number for managing body weight. Eating at your TDEE maintains your weight. Eating below it creates a calorie deficit (weight loss). Eating above it creates a calorie surplus (weight gain).

How to Use This TDEE Calculator

Enter your sex, age, height, weight, and activity level. The calculator uses the Mifflin-St Jeor equation to compute your BMR, then multiplies by your activity factor to get TDEE. Results include weight loss and gain targets (±500 kcal/day ≈ ±0.5 kg/week) and a macro breakdown for daily protein, carbohydrate, and fat targets.

The Mifflin-St Jeor Formula

Published in 1990, Mifflin-St Jeor is considered the most accurate BMR formula for most people:

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

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

TDEE = BMR × Activity Multiplier

Activity Multipliers

Level	Description	Multiplier
Sedentary	Desk job, little to no exercise	× 1.2
Lightly Active	Light exercise 1–3 days/week	× 1.375
Moderately Active	Moderate exercise 3–5 days/week	× 1.55
Very Active	Hard exercise 6–7 days/week	× 1.725
Extra Active	Twice daily workouts or physical job	× 1.9

Macro Split Explained

This calculator uses a balanced 30/40/30 macro split based on your TDEE:

Protein (30%): 4 kcal per gram. Supports muscle repair, satiety, and metabolism. Active individuals often need 1.6–2.2g per kg of body weight.
Carbohydrates (40%): 4 kcal per gram. Primary energy source for the brain and muscles. Prioritise whole grains, fruits, and vegetables.
Fat (30%): 9 kcal per gram. Essential for hormone production, fat-soluble vitamins, and cell membranes. Prioritise unsaturated fats.

Frequently Asked Questions

What is TDEE and why does it matter?

TDEE is the total calories you burn per day including rest, activity, and digestion. It is the baseline for nutrition planning — eat at TDEE to maintain weight, below it to lose, above it to gain. Without knowing your TDEE, calorie targets are guesswork.

What is the Mifflin-St Jeor formula?

The most validated BMR formula for the general population, published in 1990. Male: 10w + 6.25h − 5a + 5. Female: 10w + 6.25h − 5a − 161. It outperforms older formulas like Harris-Benedict in accuracy studies.

How do I choose my activity level?

Be honest — most people overestimate. A desk worker who walks 20 minutes daily is Sedentary to Lightly Active, not Moderately Active. "Exercise" means dedicated structured activity, not general movement. When uncertain, choose one level lower than you think.

How many calories to lose weight?

TDEE − 500 kcal/day creates roughly 0.5 kg loss per week (3,500 kcal ≈ 0.45 kg fat). TDEE − 1,000 creates ≈ 1 kg/week loss but is aggressive. Never eat below your BMR without medical supervision — it risks muscle loss and nutrient deficiencies.

What is a macro split?

A macro split divides total calories into protein, carbs, and fat percentages. This calculator uses 30/40/30 which works for most general fitness goals. Athletes, bodybuilders, and ketogenic dieters use different splits based on their specific needs.