Your daily calorie need isn't a single magic number — it depends on your body and how active you are. The good news: two well-tested formulas get you a solid estimate in under a minute. Here's how BMR and TDEE work, and how to turn them into a target for losing, maintaining, or gaining weight.
Key takeaways
- BMR = calories burned at complete rest.
- TDEE = BMR × an activity multiplier = your real daily burn.
- Eat below TDEE to lose weight, above it to gain.
- A 300–500 calorie daily deficit is a sustainable loss target.
Step 1: Calculate BMR (Mifflin-St Jeor)
The Mifflin-St Jeor equation is today's most accurate everyday BMR formula:
Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5
Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161Example — a 30-year-old woman, 65 kg, 168 cm:
BMR = 10×65 + 6.25×168 − 5×30 − 161
= 650 + 1050 − 150 − 161 = 1,389 calories/dayStep 2: Multiply for activity (TDEE)
| Activity level | Multiplier |
|---|---|
| Sedentary (little exercise) | × 1.2 |
| Light (1–3 days/week) | × 1.375 |
| Moderate (3–5 days/week) | × 1.55 |
| Very active (6–7 days/week) | × 1.725 |
| Athlete (twice daily) | × 1.9 |
Our example woman, lightly active: 1,389 × 1.375 ≈ 1,910 calories/day to maintain her weight.
Skip the math
Enter your details and get BMR, TDEE, and goal-based targets instantly.
Open the Calorie Calculator →Step 3: Set a target for your goal
- Maintain: eat at your TDEE.
- Lose fat: subtract 300–500 (≈0.25–0.5 kg/week).
- Gain muscle: add 250–500 with strength training.
These are estimates. Real burn varies day to day — track your weight over 2–3 weeks and adjust if the trend isn't moving as expected.
Frequently asked questions
What is BMR?
The energy your body burns at complete rest to stay alive — breathing, circulation, cell function.
What is TDEE?
BMR multiplied by an activity factor — your estimated total daily calorie burn.
How big a deficit is safe?
About 300–500 calories a day is a common, sustainable target. Consult a professional for personalised advice.
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This article is for general information only and is not medical advice. See our Disclaimer.