Advanced Calorie Calculator

TDEE (Total Daily Energy Expenditure) is the total calories you burn per day including all activities. Formula: TDEE = BMR × Activity Multiplier. Sedentary = BMR × 1.2, Moderately Active = BMR × 1.55, Very Active = BMR × 1.725. It's the number you need for weight maintenance.

BMR (Basal Metabolic Rate) is calories burned at complete rest—just to keep your body alive (breathing, circulation). TDEE adds your physical activity on top of BMR. Example: BMR of 1600 kcal with moderate activity (×1.55) = TDEE of 2480 kcal. Always use TDEE for meal planning.

For most people: Mifflin-St Jeor (1990) is most accurate, validated by multiple studies. If you know your body fat percentage, Katch-McArdle is most accurate as it uses lean body mass. Harris-Benedict (1984 revision) is older but still widely used. Our calculator shows all three for comparison.

Safe deficit recommendations: 250-500 kcal/day for sustainable loss (0.25-0.5 kg/week). 500-750 kcal/day for moderate loss (0.5-0.75 kg/week). Never go below BMR—it can slow metabolism and cause muscle loss. 1 kg of fat ≈ 7,700 kcal, so 500 kcal/day deficit = ~0.5 kg/week.

Protein targets by goal: Sedentary adults: 0.8-1.0g per kg body weight. Active/exercising: 1.2-1.6g per kg. Muscle building/athletes: 1.6-2.2g per kg. Weight loss (preserving muscle): 1.6-2.4g per kg. Example: 75 kg active person needs ~120-150g protein daily.

Popular ratios for weight loss: Balanced (30/40/30 P/C/F) - good for most people. High Protein (40/35/25) - preserves muscle during deficit. Low Carb (35/25/40) - helps control hunger. Keto (25/5/70) - extreme low carb. The best diet is one you can sustain—our calculator lets you choose.

It depends: If using TDEE (which already accounts for activity), don't eat back exercise calories—you'll double count. If using BMR × 1.2 (sedentary) and exercise separately, eat back 50-75% of exercise calories (trackers often overestimate). Our calculator uses TDEE, so your exercise is already factored in.

No magic number—total daily calories matter most. 3 meals: Traditional, works for most people. 4-5 meals: May help control hunger and maintain stable blood sugar. 6 meals: Common for bodybuilders to hit high protein targets. Intermittent fasting (1-2 meals): Works too. Choose what fits your lifestyle.

Katch-McArdle BMR = 370 + (21.6 × Lean Body Mass in kg). Unlike other formulas, it uses lean mass instead of total body weight, making it more accurate for people who know their body fat %. A 75 kg person at 20% body fat has 60 kg lean mass, giving BMR = 370 + (21.6 × 60) = 1666 kcal.

General guideline: 35 ml per kg of body weight. A 70 kg person needs ~2.5 L/day. Add 500-1000 ml for exercise or hot weather. Signs of good hydration: light-colored urine. Our calculator adjusts water intake based on your activity level for personalized recommendation.

Timeline depends on deficit/surplus size. At 500 kcal/day deficit (0.5 kg/week): 10 kg loss takes ~20 weeks. At 1000 kcal/day deficit (1 kg/week): 10 kg takes ~10 weeks (but harder to sustain). Our calculator shows your personalized timeline based on your goal and chosen rate.

Metabolic adaptation is when your body lowers BMR in response to prolonged dieting. To minimize it: Don't cut calories too aggressively (stay above BMR). Include diet breaks (eat at maintenance every 4-12 weeks). Lift weights to preserve muscle. Eat adequate protein. Avoid crash diets.

Short-term tracking (4-8 weeks) is highly educational to learn portion sizes. Long-term: Some people thrive with daily tracking, others find it obsessive. Alternative: Track for a week each month, or track one 'typical' day. Weekly calorie budget (vs daily) allows flexibility for social events.

Weight loss includes water, muscle, and fat. Fat loss specifically targets body fat while preserving muscle. To maximize fat loss: Maintain moderate calorie deficit, eat 1.6-2g protein/kg, do resistance training 2-3x/week, get adequate sleep. The scale may not move much if you're gaining muscle while losing fat.

BMR drops ~1-2% per decade after age 20. Main reasons: Loss of muscle mass (sarcopenia), hormonal changes, decreased cell activity. Combat this with: Regular strength training (maintains muscle), adequate protein intake, staying active. A 50-year-old with good muscle mass can have higher BMR than sedentary 30-year-old.