Calories, BMR, and TDEE: Planning a Diet That Actually Works
Eat less, move more is true but useless without numbers. Your calorie needs are personal, and two calculators explain why. Read the full guide with step-by-step examples and practical tips.
Generic diet advice ignores the fact that everyone burns a different amount of energy. The fix is to estimate your own numbers first, then build a plan around them.
BMR: your resting burn
Basal Metabolic Rate is the calories you burn at complete rest, just keeping you alive. Find yours with the BMR Calculator.
TDEE: your real daily need
Total Daily Energy Expenditure adds your activity on top of BMR. The TDEE Calculator turns that into a daily target you can actually eat to.
Losing or gaining weight
A deficit of about 500 kcal per day is roughly one pound per week. Track your food with the Calorie Calculator and your macros with the Macro Calculator.