BMR & TDEE
Understanding BMR, TDEE & Daily Targets
Your BMR is the energy your body needs at rest. TDEE adds daily movement and training. Pick your goal: maintain (eat ~TDEE), fat loss (TDEE − ~300–500 kcal), or muscle gain (TDEE + ~200–300 kcal). Adjust every 2–3 weeks based on weight trend, measurements, and how you feel.
Protein (about 1.6–2.2 g/kg/day) preserves muscle in a deficit and supports growth in a surplus. Most people do well combining strength training 2–3×/week with daily steps and 7–9 hours of sleep. For food choices and quick calorie adds, use the Food Calories calculator. To see where you’re starting from, check your BMI.
Remember: consistency beats perfection. Plan meals you enjoy, keep portions realistic, and track weekly averages.
Related tools
FAQs
Which equation do you use?
Mifflin-St Jeor for BMR, multiplied by an activity factor for TDEE.
Is a 500 kcal deficit safe?
For many adults, yes. If you’re small, very active, or feel run-down, start with ~300 kcal and adjust.
How often should I adjust calories?
Every 2–3 weeks based on weight trend and performance, not day-to-day fluctuations.