How to Calculate Your Daily Calorie Needs
Whether you want to lose weight, gain muscle, or maintain your current physique, understanding TDEE and BMR is the first step.
Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body burns at complete rest just to keep you alive — breathing, circulating blood, and maintaining organ function. The most widely used formula is the Mifflin-St Jeor equation:
- Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5 - Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Total Daily Energy Expenditure (TDEE)
Your TDEE accounts for physical activity by multiplying your BMR by an activity factor:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (1-3 days/week): BMR × 1.375
- Moderately active (3-5 days/week): BMR × 1.55
- Very active (6-7 days/week): BMR × 1.725
- Extra active (physical job + exercise): BMR × 1.9
Calorie Deficit and Surplus
To lose weight, eat fewer calories than your TDEE. A deficit of roughly 500 calories per day leads to about 1 pound of fat loss per week. To gain weight or build muscle, eat 250-500 calories above your TDEE combined with resistance training.
Macronutrient Breakdown
A balanced starting point for macros is:
- Protein: 25-30% of calories (crucial for muscle maintenance)
- Fats: 20-30% of calories (essential for hormone production)
- Carbohydrates: 40-55% of calories (primary energy source)
Adjust these ratios based on your goals, activity level, and how your body responds over time.
Ready to calculate? Try the Calorie Calculator →