Understanding Your Daily Calorie Needs
Your Total Daily Energy Expenditure (TDEE) represents the total number of calories your body needs each day to maintain your current weight. It accounts for your Basal Metabolic Rate (BMR) — the calories you burn just existing — plus the energy used during physical activity and digesting food.
The Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate formula for estimating BMR in most people. It was developed in 1990 and has been validated across multiple studies as more accurate than the older Harris-Benedict equation.
How to Use These Numbers
- To maintain weight: Eat approximately your TDEE calories per day.
- To lose weight: Eat 500 calories below your TDEE for ~1 lb/week loss.
- To gain muscle: Eat 250-500 calories above TDEE with adequate protein and strength training.
- Track for 2 weeks: If your weight isn't changing as expected, adjust by 100-200 calories.