Find out exactly how many calories your body needs each day using the scientifically-validated Mifflin-St Jeor equation. Get your BMR, TDEE, and personalized targets for your goal.
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Science-backed strategies to make calorie tracking work for you.
Protein has the highest thermic effect (20–30%) and keeps you fuller longer. Aim for 1.6–2.2g per kg of body weight to preserve muscle while in a caloric deficit.
Cutting more than 1,000 kcal/day causes muscle loss and metabolic adaptation. A 300–500 kcal daily deficit is optimal for sustainable fat loss without muscle sacrifice.
Research shows that people who track food intake for just 2 weeks dramatically improve their long-term awareness. Use any calorie app or a simple journal.
Your body burns calories 24 hours a day — even at rest. The Basal Metabolic Rate (BMR) is the minimum number of calories needed to keep your body functioning at rest: breathing, circulating blood, and regulating temperature. The Mifflin-St Jeor equation is the gold standard for estimating BMR and is used by registered dietitians worldwide.
Your Total Daily Energy Expenditure (TDEE) is your BMR multiplied by your activity factor. This represents the total calories you burn in a day. To lose weight, eat below your TDEE. To gain muscle, eat slightly above it. Maintenance keeps you at the same weight.
Everything about calorie counting and TDEE.
TDEE (Total Daily Energy Expenditure) is the total calories your body burns each day, including your resting metabolism plus all physical activity. It's the most important number for weight management.
Developed in 1990, it's the most accurate BMR formula: Men: (10 × weight) + (6.25 × height) − (5 × age) + 5. Women: (10 × weight) + (6.25 × height) − (5 × age) − 161. It's accurate within ±10% for most people.
A deficit of 500 kcal/day leads to approximately 0.5 kg of fat loss per week. Never eat below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision, as it can cause muscle loss and nutritional deficiencies.
BMR varies based on age, sex, height, and muscle mass. A taller, younger, more muscular person burns more calories at rest. Activity level also dramatically changes daily needs — an athlete may need twice as many calories as a sedentary person.
If you chose an activity level that already includes your workouts, no. If you selected Sedentary and exercise separately, you can add back approximately 50–70% of calories burned (fitness trackers tend to overestimate burn by 30–40%).
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