How Many Calories Should I Eat? (TDEE Explained)
4 min read
Your daily calorie target starts with how much energy your body burns - your Total Daily Energy Expenditure (TDEE). Eat around it to maintain weight, below it to lose, above it to gain.
Here is how to calculate how many calories you should eat.
Step by step
- 1Estimate your BMR
Basal Metabolic Rate is what you burn at rest. The Mifflin-St Jeor formula: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age, then +5 for men or -161 for women.
- 2Multiply by an activity factor for TDEE
Multiply BMR by your activity level: about 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (very active). The result is your maintenance calories.
- 3Adjust for your goal
To lose about 0.5 kg (1 lb) a week, subtract roughly 500 calories a day from TDEE. To gain, add a similar surplus. Avoid very aggressive deficits.
- 4Use the calculator
Enter your stats in the Calorie (TDEE) Calculator to get your maintenance, cutting, and bulking targets instantly.
Tips
- These are estimates - track your weight over 2-3 weeks and adjust the target based on real results.
- Protein helps preserve muscle in a deficit and keeps you full, so do not cut it too low.
- Talk to a doctor or registered dietitian before a big change, especially with any health condition.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure - the total calories you burn in a day, including rest (BMR) and activity. Eating at TDEE maintains your weight.
How big should a calorie deficit be?
About 500 calories a day below TDEE loses roughly 0.5 kg (1 lb) per week. Larger deficits are harder to sustain and can cost muscle.
Are these calorie numbers exact?
No - they are well-established estimates. Use them as a starting point and fine-tune based on how your weight actually changes over a few weeks.