How do I use TDEE for weight loss?

Eat below your TDEE to lose weight (a 500 kcal/day deficit yields roughly 0.5kg/week loss) or above it to gain weight.

TDEE Calculator

TDEE estimates the total calories you burn per day, combining your BMR with an activity multiplier.

Inputs

Results

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Formula

TDEE = BMR × Activity Multiplier

How Your Basal Metabolic Rate Is Calculated

The Mifflin-St Jeor equation explained step by step, and how BMR becomes a real daily calorie target.

Losing Weight Sustainably: How to Actually Set a Calorie Target

A complete walkthrough from BMR to TDEE to a real daily calorie target, showing how each calculation builds on the last.

BMR Calculator

Calculate your Basal Metabolic Rate using the Mifflin-St Jeor equation.

Daily Calorie Calculator

Calculate daily calorie needs to maintain, lose, or gain weight.

BMI Calculator

Calculate your Body Mass Index from your height and weight.

Body Fat Percentage Calculator

Estimate body fat percentage using the U.S. Navy circumference method.

Ideal Weight Calculator

Estimate ideal body weight using the Devine formula.

Daily Water Intake Calculator

Estimate how much water you should drink per day based on your weight.