TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your resting metabolism plus movement and exercise.

How many calories should I eat to lose weight?

A typical safe deficit is 500 calories (2,092 kJ) below your TDEE, which produces roughly 1 pound / 0.45 kg of fat loss per week. Aggressive deficits below your BMR are not recommended.

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Calorie & TDEE Calculator

Daily calorie needs based on the Mifflin-St Jeor equation — the formula clinicians use.

Age (18+)

Height (in)

Weight (lbs)

Activity level

Exercise counts as 20+ minutes of activity that raises your heart rate and breathing — e.g., brisk walking, jogging, cycling, swimming, resistance training, or sports.

YOUR DAILY CALORIE TARGET

2,573 kcal

BMR (at rest): 1,660 kcal

Mild loss (~0.5 lb/wk)

2,323 kcal

Weight loss (~1 lb/wk)

2,073 kcal

Mild gain (~0.5 lb/wk)

2,823 kcal

Weight gain (~1 lb/wk)

3,073 kcal

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How this is calculated

We use the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then multiply by an activity factor from 1.2 (sedentary) to 1.9 (very active) to produce your Total Daily Energy Expenditure (TDEE). A 500-calorie deficit yields roughly one pound of fat loss per week; a 500-calorie surplus yields roughly one pound of gain.

This is an estimate for informational purposes only. Individual metabolism varies. Consult a healthcare professional before starting any weight-loss or weight-gain plan.