How to use these numbers
Your TDEE, or total daily energy expenditure, is the best single estimate of how much energy you burn in a normal day. Eat close to it and your weight tends to stay steady. Eat consistently below or above it and your weight tends to drift down or up. This calculator uses the Mifflin-St Jeor equation, a standard formula many dietitians use as a starting point.
Here is the part most calculator pages skip: you do not need to count calories every day to benefit from knowing this number. Use it once to calibrate your intuition. Compare it against a typical day of eating, notice the gap if there is one, and then work on habits rather than arithmetic.
The DietPattern view: daily calorie tracking fails for many people because it is exhausting. What sticks is noticing patterns: skipped meals, late-night eating, or portions creeping up at the same time each week. DietPattern surfaces those patterns from simple meal logs, with no numbers required.
Why the estimates are ranges, not truths
- Formulas estimate the average person of your size. Individual metabolisms can vary by roughly +/-10%.
- Activity multipliers are self-reported, and most of us overestimate how active we are.
- Your body adapts: eat less for months and expenditure drops somewhat too.
Treat the number as a compass heading. Watch real-world trends, such as how clothes fit, morning weight averaged over weeks, and energy levels. Adjust by small amounts, around 100-200 kcal at a time, instead of chasing perfect precision.
A note on the "steady loss" target
The -500 kcal target aims at roughly half a kilogram, or about one pound, per week, and this calculator never suggests eating below your BMR. If the gentle option (-250) fits your life better, choose that. A steady approach you can sustain is better than an aggressive plan you abandon.
Frequently asked questions
What's the difference between BMR and TDEE?
BMR is what your body burns at complete rest to keep your organs running. TDEE adds movement, digestion, and exercise on top. TDEE is the number to plan around.
How accurate is this?
Within about 10% for most people. It's a starting point to test against reality for two or three weeks, not a contract.
Does this calculator store my data?
No. It runs entirely in your browser; nothing is sent or saved.