How Many Calories Should You Eat a Day?

BMR vs. TDEE

Your BMR (Basal Metabolic Rate) is the energy your body burns at complete rest. Your TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor — it's the number of calories you actually burn in a typical day.

Setting your target

• Maintain weight: eat at your TDEE.
• Lose weight: eat 300–500 calories below TDEE for a steady ~0.25–0.5 kg per week.
• Gain muscle: eat 250–500 calories above TDEE, paired with strength training.

Why crash diets backfire

Very large deficits cause muscle loss and slow your metabolism, making weight harder to keep off. A moderate, sustainable deficit almost always wins over time. Protein and resistance training help preserve muscle while you lose fat.

Find your number

Our Calorie Calculator estimates your BMR and TDEE using the Mifflin–St Jeor equation, then suggests targets for each goal. Pair it with the BMI and Body Fat calculators to track progress holistically.