🔥
Your calorie targets will appear here
Your Daily Calorie Targets
MaintenanceKeep your current weight
—
Weight LossLose ~0.5 kg/week
—
Weight GainGain ~0.5 kg/week
—
Macro Split (for maintenance)
Recommended protein, carbs, and fat breakdown:
📊 Understanding TDEE & BMR
BMR (Basal Metabolic Rate): The number of calories your body burns at rest to maintain basic physiological functions like breathing, heartbeat, and cell production.
TDEE (Total Daily Energy Expenditure): Your BMR multiplied by your activity level. This is the total calories you burn through exercise and daily activities combined.
How It's Calculated
We use the Mifflin-St Jeor equation — one of the most accurate formulas for calculating BMR:
- Men: (10 × weight) + (6.25 × height) - (5 × age) + 5
- Women: (10 × weight) + (6.25 × height) - (5 × age) - 161
Your TDEE is then calculated by multiplying your BMR by your activity factor (1.2 to 1.9).
🎯 Activity Level Guide
Choose the activity level that best describes your typical week:
- Sedentary: Little or no exercise. Desk job, minimal movement throughout the day.
- Lightly Active: Exercise 1-3 days per week. Light workouts like walking or casual gym sessions.
- Moderately Active: Exercise 3-5 days per week. Regular gym workouts or sports participation.
- Very Active: Exercise 6-7 days per week. Intense workouts, running, or athletic training.
- Extremely Active: Exercise twice per day or professional athletic training. Very high intensity.
💪 Weight Loss vs. Weight Gain
To lose weight: Eat 300-500 calories below your maintenance level. This typically results in 0.3-0.5 kg loss per week, which is considered healthy and sustainable.
To gain weight: Eat 300-500 calories above your maintenance level. Combine with strength training to ensure weight gain is primarily muscle, not fat.
⚠️ Important: Extreme caloric deficits or surpluses can harm your metabolism and health. Always listen to your body and adjust based on results over 2-3 weeks.
❓ Frequently Asked Questions
What is TDEE and how is it different from BMR?
BMR is calories burned at rest. TDEE includes BMR plus calories burned through daily activities and exercise. Your actual calorie needs depend on TDEE.
How accurate is the Mifflin-St Jeor equation?
It's widely considered the most accurate formula, typically within 10-20% of actual TDEE. Individual variation exists due to metabolism, genetics, and muscle mass.
What's a healthy rate of weight loss?
Most experts recommend 0.25-0.5 kg per week (0.5-1 lb). Faster weight loss may result in muscle loss and metabolic slowdown. Sustainable progress is better than rapid loss.
Should I eat the same calories every day?
Not necessarily. Some people benefit from cycling calories (eating more some days, less others), especially with exercise. Consistency over weeks matters more than daily precision.