Daily calories TDEE starts with BMR (resting metabolism) and multiplies by an activity factor to estimate total burn. Our TDEE calculator uses a standard predictive equation.

BMR vs TDEE

BMR is bed-rest energy; TDEE adds walking, work, exercise, and daily movement—always higher.

Examples

Man 35y, 180cm, 82kg: illustrative BMR ~1775 kcal; at 1.55 activity → ~2750 kcal TDEE; −500 kcal for fat loss → ~2250 kcal target.

Woman 32y, 165cm, 64kg: illustrative BMR ~1350 kcal; light activity 1.375 → ~1856 kcal TDEE.

Deficits

Common sustainable deficit 300–500 kcal/day; adjust every few weeks as weight changes.