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Tool: Calorie Calculator — Daily TDEE & Macro Deficit | Printed on:
Calorie Calculator — Daily TDEE & Macro Deficit
Determine your daily calorie expenditure (TDEE) and target macros for fat loss or muscle gain.
Metabolic & Physical Metrics
Mifflin-St Jeor BMR Equation
Transparent mathematical methodology explained in plain English.
Men: 10W + 6.25H - 5A + 5 | Women: 10W + 6.25H - 5A - 161 Calculates baseline daily calories burned at rest based on weight (W, kg), height (H, cm), and age (A, years). Multiply by activity factor for TDEE.
Variables Explained:
- W, H, A: Weight in kg, height in cm, age in years.
- Activity Factor: Multipliers from 1.2 (sedentary) to 1.9 (extremely active).
30-year-old male, 180 lbs (81.6 kg), 5 ft 11 in (180 cm), moderately active
Computing maintenance and 500 kcal deficit calories.
- BMR = 10(81.6) + 6.25(180) - 5(30) + 5 = 816 + 1125 - 150 + 5 = 1,796 kcal.
- TDEE = 1,796 × 1.55 = 2,784 kcal/day.
- Fat loss target (500 kcal deficit): 2,284 kcal/day.
Frequently Asked Questions: Calorie Calculator
Click any question below to expand quick answers, formulas, and expert tips.
How many calories should I eat per day to lose weight?
To lose approximately 1 pound of fat per week, consume 500 calories below your Total Daily Energy Expenditure (TDEE). For 2 pounds per week, aim for a 750 to 1,000 calorie daily deficit. Women should rarely eat below 1,200 calories and men not below 1,500 calories without medical supervision.
What is the difference between BMR and TDEE?
Basal Metabolic Rate (BMR) is the minimum energy your body burns at complete rest to keep organs functioning. Total Daily Energy Expenditure (TDEE) accounts for BMR plus physical movement, daily steps, workouts, and the thermic effect of digesting food.
How does the Mifflin-St Jeor equation calculate daily calories?
The Mifflin-St Jeor formula calculates BMR: Men = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5; Women = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161. BMR is then multiplied by an activity multiplier (1.2 to 1.9) to yield TDEE.
What is a safe and sustainable calorie deficit per day?
A daily deficit of 300 to 500 calories (yielding 0.5 to 1 lb of fat loss per week) is widely considered the most sustainable approach to preserve lean muscle tissue, maintain thyroid health, and avoid extreme hunger crashes.
How many calories are in one pound of body fat?
One pound of human adipose body fat contains approximately 3,500 kilocalories of stored energy. Creating a cumulative 3,500 kcal deficit over a week equates to approximately 1 lb of weight loss.
How do macronutrient ratios (Protein, Carbs, Fats) affect weight loss?
While total calorie balance determines weight loss, macronutrient distribution dictates body composition. Consuming 0.7 to 1.0 grams of protein per pound of body weight helps preserve muscle mass and keeps you full, while dietary fats support hormone production.
How does exercise and daily activity level change your calorie burn?
Sedentary desk lifestyles burn ~20% above BMR (1.2x multiplier). Moderate exercise (3–5 days/week) increases burn to 1.55x BMR, while heavy physical labor or athletic training reaches 1.725x to 1.9x BMR.
Why does weight loss stall on a calorie deficit (Metabolic adaptation)?
As you lose weight, your smaller body requires fewer baseline calories to function. Non-exercise activity thermogenesis (NEAT) unconsciously decreases, and hormonal changes increase hunger. Periodically recalculating your TDEE at your new lighter weight helps break weight loss plateaus.