Calorie & TDEE Calculator

BMR vs TDEE, what’s the difference?

Your BMR (basal metabolic rate) is what your body burns just to keep you alive at rest. Your TDEE (total daily energy expenditure) is your BMR plus everything else you do, moving, working, exercising. TDEE is the number that matters for weight: eat below it and you lose, eat above it and you gain.

How weight loss actually works

To lose weight, you need a modest, sustainable gap between what you eat and what you burn. A daily reduction of a few hundred calories usually translates to a gentle, steady loss you can actually maintain, far better than a crash.

• Aim for a comfortable deficit you barely notice, not the biggest one you can bear.
• Very low intakes backfire: they’re hard to sustain and can cost you muscle.
• Protein, fibre and sleep make a deficit feel easier, see why protein matters.

The best calorie target isn’t the lowest, it’s the one you can live with, week after week.

A number is a starting point

These are estimates. Your real needs shift with muscle, hormones, health and history. A doctor-led plan fine-tunes the numbers to you and adjusts as you go.