What is TDEE vs BMR?
BMR is calories burned at rest. TDEE multiplies BMR by an activity factor to estimate full-day burn including movement and exercise.
TDEE Calorie Calculator
TDEE (Total Daily Energy Expenditure) estimates how many calories you burn in a day — BMR plus activity. Use it as the baseline for weight loss, maintenance, or muscle-gain targets.
Your estimate
- BMR (at rest)
- 1,422 kcal
- TDEE (maintenance)
- 1,955 kcal
- Target (−15%)
- 1,662 kcal
About 293 kcal below maintenance. Target is floored at BMR.
From TDEE to a deficit or surplus
A common fat-loss starting point is TDEE minus 300–500 calories. Aggressive cuts below that raise hunger and muscle-loss risk. For a protein-forward cut plan, open the weight-loss macro calculator with the same stats.
Building muscle usually needs a small surplus (about 200–300 above TDEE) plus resistance training — macros still matter more than eating “clean” without enough protein.
Activity multipliers are estimates
Desk jobs with light walking differ from construction or daily training. If weight stalls for 2–3 weeks, adjust calories rather than trusting the multiplier forever — track weekly averages, not day-to-day scale noise.
New to low carb? Pair calorie targets with our getting started keto guide, then split macros in the keto macro calculator.
When to talk to a clinician
Very low calorie targets, diabetes medications, pregnancy, and eating-disorder history need professional guidance. This tool is educational — not medical advice.
Related guides
Frequently asked questions
How accurate is Mifflin-St Jeor?
It is a widely used adult estimate, not a lab measurement. Adjust after 2–3 weeks if weight stalls or drops too fast. This is not medical advice.
Should I eat below BMR?
This tool floors targets at BMR. Very low calories can be unsafe — talk with a clinician before aggressive cuts, especially with diabetes medications.
Other calculators
Metabolic Low Carb Calculator · https://metaboliclowcarb.com