How much should you actually eat each day? Enter your details and see all three answers at once - to lose, to maintain and to gain.
BMR is what your body burns simply to keep you alive - breathing, pumping blood, running your brain. You would burn this much even lying in bed all day.
TDEE builds on that. It adds everything you do during the day - walking, working, training. So your food target comes from TDEE, never from BMR.
About 500 calories below your TDEE. That works out to roughly half a kilo a week, which is a healthy pace. Cut more than that and the weight does drop faster - but you lose muscle with it, and it tends to come straight back.
300-400 calories above your TDEE. Most people eat far more than that and end up gaining more fat than muscle. Slow is better here. Keep your protein up as well - the protein calculator will give you that number.
They use the Mifflin-St Jeor formula, currently the most reliable one available. Even so, this is a good estimate rather than an exact figure - every body is a little different. Eat to these numbers for two weeks and track your weight. If nothing moves, adjust by 100-150 calories either way.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
