BMR and TDEE: How Many Calories Should You Actually Eat?
Fat loss comes down to a calorie deficit — but a deficit relative to what you actually burn. BMR and TDEE answer that question.
There is no universal answer to “how much should I eat” — it depends on your body and your activity. BMR and TDEE are the two concepts that turn that question into numbers.
BMR: the calories you burn lying still
Basal metabolic rate is the minimum energy your body needs at complete rest, fasting, in a neutral-temperature environment. It accounts for 60–75% of daily burn. Estimate it with the BMR Calculator, which uses the Mifflin-St Jeor equation.
TDEE: your true burn once activity counts
Total daily energy expenditure multiplies BMR by an activity factor: about 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 intense. The TDEE Calculator gives you the number directly.
- Sedentary (desk job, little exercise): BMR × 1.2
- Light (training 1–3 days/week): BMR × 1.375
- Moderate (training 3–5 days/week): BMR × 1.55
- Intense (training 6–7 days/week): BMR × 1.725
How to plan your intake
To lose fat: subtract 300–500 kcal from TDEE daily, which theoretically yields about 0.3–0.5 kg per week. To build muscle: add 200–400 kcal above TDEE with adequate protein.
Use the Macro Calculator to split protein, carbs, and fat — easier to sustain and healthier than chasing calories alone.
The calculator is a starting point
Equations carry individual error, sometimes around 10%. The practical method: start with the estimate, run it for two weeks, then adjust based on the scale. If weight hasn't moved, trim another 100–200 kcal.