How it works
BMR is the energy your body burns at complete rest. We use the Mifflin-St Jeor equation, considered the most accurate for most adults. Multiplying BMR by your activity level gives your Total Daily Energy Expenditure (TDEE) — the calories you burn in a day. Eat about 500 kcal below TDEE to lose roughly 0.5 kg a week.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is what you burn at rest; TDEE adds everything you do — walking, exercise and digestion. Your calorie target is based on TDEE.
How many calories should I eat to lose weight?
A daily deficit of 300–500 kcal below your TDEE is sustainable and helps preserve muscle.
Should I eat below my BMR?
Generally no. Eating below BMR for long periods can slow your metabolism and cause muscle loss.
These calculators give estimates for general guidance only and are not medical advice. Please consult a doctor for health concerns.