Calorie Calculator — Daily Calorie Needs (TDEE)

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, accounting for both your resting metabolism and all physical activity. It is the number that determines whether you gain, lose, or maintain weight. Eating above TDEE leads to weight gain; eating below leads to weight loss.

Not with this calculator. The activity multiplier already accounts for your exercise when estimating TDEE. If you selected the correct activity level, your exercise is included. Only eat back calories if you have an unexpectedly hard workout day that is well above your typical routine.

A deficit of 500 calories per day (producing ~1 lb/week weight loss) is generally considered safe and sustainable for most adults. Losing faster than 1–1.5 lbs per week risks muscle loss, nutrient deficiencies, and metabolic slowdown. Never go below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision.

For general health: 0.8g per kg of body weight (the RDA). For preserving or building muscle while in a calorie deficit: 1.6–2.2g per kg. At 70 kg, that's 112–154g/day. Higher protein intakes help maintain muscle during weight loss and increase satiety, making the deficit easier to sustain.

Common reasons: (1) overestimating your activity level — most people are Sedentary or Lightly Active; (2) underestimating portion sizes — even small systematic errors add up; (3) water retention masking fat loss, especially around menstruation or after high-sodium meals; (4) metabolic adaptation after prolonged restriction. Track accurately for 3–4 weeks before adjusting.

Yes, but with reduced accuracy. As people age, muscle mass declines (sarcopenia), which lowers BMR. The Mifflin-St Jeor equation does account for age, but older adults often have meaningfully lower metabolisms than the formula predicts. If you are over 60 and find the numbers do not match your experience, try reducing the estimate by 5–10%.