How it works
Your resting burn (BMR) comes from the Mifflin-St Jeor equation. If you enter your body fat, the Katch-McArdle equation is used instead, because it works from lean mass and suits lean or very muscular people better. BMR times your activity factor is your total daily energy expenditure (TDEE). For a goal, the calculator adds or subtracts about 7,700 kcal per kg of weight change per week, divided over 7 days. Protein is set per kg of body weight, fat as a share of calories, and carbohydrates fill the rest.
Mifflin-St Jeor: 10 × kg + 6.25 × cm − 5 × age + 5 (Male) / − 161 (Female)
Katch-McArdle: 370 + 21.6 × lean body mass (kg) · TDEE = BMR × activity factor
TDEE calculator vs BMR calculator
The BMR calculator shows how many calories your body burns at rest and at each activity level. This TDEE calculator goes further: it can use body fat for a more precise BMR, turns a weight goal into a daily calorie target, and splits that target into protein, fat and carbs in grams.
Setting a sensible target
- A loss of about 0.5 kg (1 lb) per week is a common, sustainable pace; faster losses mean bigger deficits and more muscle loss.
- The 7,700 kcal/kg rule is a starting estimate. As you lose weight your TDEE falls, so recheck every few kilograms.
- Protein of 1.4–2.0 g per kg per day supports muscle for people who exercise; the RDA of 0.8 g/kg is the minimum for health.
- Adults are advised to get 20–35% of calories from fat and 45–65% from carbohydrates.
Standards and sources
- Mifflin et al. (1990), new predictive equation for resting energy expenditure · PubMed
- Dietary Reference Intakes for energy and macronutrients · National Academies
- ISSN position stand: protein and exercise (2017) · PubMed
- Body Weight Planner · NIDDK (NIH)
- Dietary Guidelines for Americans · USDA & HHS
Last reviewed October 15, 2026
Frequently asked questions
What is TDEE?
Total daily energy expenditure: the calories you burn in a day, including rest, digestion and activity. Eating at your TDEE keeps your weight stable.
Should I enter my body fat?
Only if you have a reasonable measurement (DEXA, calipers or a good smart scale). Then the Katch-McArdle equation is used, which is more accurate for lean or muscular people. Otherwise leave it blank.
How many calories should I eat to lose 0.5 kg a week?
About 550 kcal below your TDEE per day (0.5 × 7,700 ÷ 7). The calculator does this automatically and warns if the target drops below 1,200 kcal for women or 1,500 kcal for men.
How is this different from the BMR calculator?
The BMR calculator shows calories at rest and per activity level. This one adds body-fat based BMR, a goal-based calorie target and a protein, fat and carb split.