What is the best calorie deficit for weight loss?

A moderate deficit of 20-25% below your TDEE (maintenance level) is recommended. This usually equates to roughly 500 calories less per day for steady, sustainable weight loss.

How often should I recalculate my calories?

You should recalculate your calorie needs every time you lose or gain 3-5 kg (7-10 lbs), as your metabolic rate changes with your body weight.

Does this calculator account for exercise?

Yes, the activity level multiplier accounts for calories burned through exercise. Be honest with your activity level to get the most accurate result.

Calorie Calculator - TDEE & BMR for Weight Loss

Understanding Your Results

To transform your body, you need to understand energy balance. This calculator uses the Mifflin-St Jeor equation, considered the most accurate standard for estimating calorie needs.

What is BMR?

Basal Metabolic Rate is the number of calories your body burns at complete rest just to keep your organs functioning (breathing, pumping blood, etc).

What is TDEE?

Total Daily Energy Expenditure is your actual daily burn, including your job, exercise, and general movement. This is your "maintenance" number.

How to Use These Numbers

Fat Loss (Cutting): Eat 20-25% below your TDEE. This creates a sustainable deficit.
Muscle Gain (Bulking): Eat 10-15% above your TDEE. This tracks lean muscle growth.
Maintenance: Eat at your TDEE to stay the same weight.

Tip: Protein is crucial. Aim for 1.6g to 2.2g of protein per kg of bodyweight, regardless of your goal, to preserve muscle mass.

Daily Calorie Calculator