Calorie Calculator (TDEE)

BMR is what your body burns lying still all day — the cost of being alive. TDEE adds everything else: walking, training, fidgeting, digestion. You eat relative to TDEE, not BMR; eating at BMR is an aggressive deficit, which surprises people who mix the two up.

One lower than your instinct says. The multipliers describe your whole life, not just workouts — three gym sessions a week on top of a desk job is 'light' to 'moderate', not 'active'. Overpicking activity level is the single most common reason calculator targets don't produce results.

±10% even when used perfectly, because metabolic rates genuinely vary between people of identical stats. Treat the number as a calibrated starting point: eat at it for two or three weeks, watch the weekly average on the scale, and nudge by 100–200 calories based on what actually happens.

In a calorie deficit the body will burn muscle as well as fat, and higher protein intake plus resistance training is what tilts the loss toward fat. Around 1 gram per pound of body weight on a cut is the evidence-backed ballpark; maintenance and bulking need somewhat less.