Calorie Calculator

Energy Expenditure (TDEE)
Daily Calorie Estimates

Maintain Weight: 0 cal

Weight Loss (-1 lb/week): 0 cal

Weight Gain (+1 lb/week): 0 cal

Basal Metabolic Rate (BMR): 0 calories/day

Understanding BMR vs. TDEE

To manage your weight effectively, you need to understand two key numbers:

  • BMR (Basal Metabolic Rate): The calories your body burns just to stay alive (breathing, circulating blood) while at complete rest.
  • TDEE (Total Daily Energy Expenditure): Your BMR plus the calories burned through movement, work, and exercise.

The 3,500 Calorie Rule

Generally, one pound of body fat contains roughly 3,500 calories. Therefore, to lose 1 pound per week, you typically need a deficit of 500 calories per day (500 x 7 = 3,500).